Vitamin
Vitamin | |
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Drug class | |
Pronunciation | UK: /ˈvɪtəmɪn, ˈvaɪt-/ VIT-ə-min, VYTE-, US: /ˈvaɪtəmɪn/ VY-tə-min[1] |
Legal status | |
In Wikidata |
Vitamins are organic molecules (or a set of closely related molecules called vitamers) that are essential to an organism in small quantities for proper metabolic function. Essential nutrients cannot be synthesized in the organism in sufficient quantities for survival, and therefore must be obtained through the diet. For example, vitamin C can be synthesized by some species but not by others; it is not considered a vitamin in the first instance but is in the second. Most vitamins are not single molecules, but groups of related molecules called vitamers. For example, there are eight vitamers of vitamin E: four tocopherols and four tocotrienols.
The term vitamin does not include the three other groups of
Major health organizations list thirteen vitamins:[3][4][5]
- beta-carotene and other provitaminA carotenoids)
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folic acid and folates)
- Vitamin B12 (cobalamins)
- Vitamin C (ascorbates)
- calciferols)
- tocotrienols)
- menaquinones, and menadiones)
Some sources include a fourteenth, choline.[6]
Vitamins have diverse biochemical functions. Vitamin A acts as a regulator of cell and tissue growth and differentiation. Vitamin D provides a hormone-like function, regulating mineral metabolism for bones and other organs. The
All the vitamins were discovered between 1913 and 1948. Historically, when intake of vitamins from diet was lacking, the results were vitamin deficiency diseases. Then, starting in 1935, commercially produced tablets of yeast-extract vitamin B complex and semi-synthetic vitamin C became available.
List of vitamins
Vitamin | Vitamers | Solubility | U.S. recommended dietary allowances per day ages 19–70)[11] |
Deficiency disease(s) | Overdose syndrome/symptoms | Food sources | |
---|---|---|---|---|---|---|---|
A |
|
fat | 900 µg/700 µg | hypervitaminosis A | from animal origin as vitamin A / all-trans-retinol: fish in general, liver and dairy products;
from plant origin as provitamin A / all-trans-beta-carotene: orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach | ||
B | B1
|
water | 1.2 mg/1.1 mg | beriberi, Wernicke–Korsakoff syndrome
|
drowsiness and muscle relaxation[13] | pork, wholemeal grains, brown rice, vegetables, potatoes, liver, eggs | |
B2
|
water | 1.3 mg/1.1 mg | angular stomatitis
|
dairy products, bananas, green beans, asparagus | |||
B3 |
|
water | 16 mg/14 mg | pellagra | other problems
|
meat, fish, eggs, many vegetables, mushrooms, tree nuts | |
B5
|
water | 5 mg/5 mg | paresthesia | diarrhea; possibly nausea and heartburn.[15] | meat, broccoli, avocados | ||
B6 | pyridoxine, pyridoxamine, pyridoxal | water | 1.3–1.7 mg/1.2–1.5 mg | anemia,[16] peripheral neuropathy | impairment of proprioception, nerve damage (doses > 100 mg/day)[17] | meat, vegetables, tree nuts, bananas | |
B7 | biotin | water | AI: 30 µg/30 µg | dermatitis, enteritis | raw egg yolk, liver, peanuts, leafy green vegetables | ||
B9 | folic acid
|
water | 400 µg/400 µg | birth defects (e.g., neural-tube defects)
|
may mask symptoms of vitamin B12 deficiency; other effects. | leafy vegetables, pasta, bread, cereal, liver | |
B12 | cyanocobalamin, hydroxocobalamin, methylcobalamin, adenosylcobalamin | water | 2.4 µg/2.4 µg | vitamin B12 deficiency anemia[18]
|
none proven | meat, poultry, fish, eggs, milk | |
C | ascorbic acid
|
water | 90 mg/75 mg | scurvy | stomach pain, diarrhoea, and flatulence.[19] | many fruits and vegetables, liver | |
D | D1
|
mixture of molecular compounds of ergocalciferol with lumisterol, 1:1 | fat | 15 µg/15 µg | rickets and osteomalacia | hypervitaminosis D
|
|
D2
|
ergocalciferol | fat | sunlight-exposed mushrooms and yeast | ||||
D3
|
cholecalciferol | fat | fatty fish (mackerel, salmon, sardines), fish liver oils, eggs from hens fed vitamin D | ||||
D4
|
22-dihydroergocalciferol
|
fat | |||||
D5 | sitocalciferol
|
fat | |||||
E | tocopherols, tocotrienols | fat | 15 mg/15 mg | deficiency is very rare; mild hemolytic anemia in newborn infants[20] | possible increased incidence of congestive heart failure.[21][22] | many fruits and vegetables, nuts and seeds, and seed oils | |
K | K1
|
phylloquinone
|
fat | AI: 110 µg/120 µg | bleeding diathesis | decreased anticoagulation effect of warfarin.[23] | leafy green vegetables such as spinach |
K2 | menaquinone
|
fat | poultry and eggs, nattō, beef, pork, or fish |
History
The value of eating certain foods to maintain health was recognized long before vitamins were identified. The
Year of discovery | Vitamin | Food source |
---|---|---|
1913 | Vitamin A (Retinol) | Cod liver oil |
1910 | Vitamin B1 (Thiamine) | Rice bran
|
1920 | Vitamin C (Ascorbic acid) | Citrus, most fresh foods |
1920 | Vitamin D (Calciferol) | Cod liver oil |
1920 | Vitamin B2 (Riboflavin) | eggs
|
1922 | Vitamin E (Tocopherol) | Wheat germ oil, unrefined vegetable oils |
1929 | Vitamin K1 ( Phylloquinone ) |
Leaf vegetables |
1931 | Vitamin B5 (Pantothenic acid) | Meat, whole grains, in many foods |
1934 | Vitamin B6 (Pyridoxine) | Meat, dairy products |
1936 | Vitamin B7 (Biotin)[26] | Meat, dairy products, Eggs |
1936 | Vitamin B3 (Niacin) | Meat, grains |
1941 | Vitamin B9 (Folic acid) | Leaf vegetables |
1948 | Vitamin B12 (Cobalamins) | Meat, organs (Liver), Eggs |
In 1747, the
In 1881, Russian medical doctor Nikolai Lunin studied the effects of scurvy at the University of Tartu. He fed mice an artificial mixture of all the separate constituents of milk known at that time, namely the proteins, fats, carbohydrates, and salts. The mice that received only the individual constituents died, while the mice fed by milk itself developed normally. He made a conclusion that "a natural food such as milk must therefore contain, besides these known principal ingredients, small quantities of unknown substances essential to life." However, his conclusions were rejected by his advisor, Gustav von Bunge.[29] A similar result by Cornelis Adrianus Pekelharing appeared in Dutch medical journal Nederlands Tijdschrift voor Geneeskunde in 1905,[a] but it was not widely reported.[29]
In
"Vitamine" to vitamin
In 1910, the first vitamin complex was isolated by Japanese scientist
Nobel Prizes for vitamin research
The Nobel Prize for Chemistry for 1928 was awarded to Adolf Windaus "for his studies on the constitution of the sterols and their connection with vitamins", the first person to receive an award mentioning vitamins, even though it was not specifically about vitamin D.[37]
The Nobel Prize in Physiology or Medicine for 1929 was awarded to Christiaan Eijkman and Frederick Gowland Hopkins for their contributions to the discovery of vitamins. Thirty-five years earlier, Eijkman had observed that chickens fed polished white rice developed neurological symptoms similar to those observed in military sailors and soldiers fed a rice-based diet, and that the symptoms were reversed when the chickens were switched to whole-grain rice. He called this "the anti-beriberi factor", which was later identified as vitamin B1, thiamine.[38]
In 1930,
In 1931, Albert Szent-Györgyi and a fellow researcher Joseph Svirbely suspected that "hexuronic acid" was actually vitamin C, and gave a sample to Charles Glen King, who proved its activity counter to scurvy in his long-established guinea pig scorbutic assay. In 1937, Szent-Györgyi was awarded the Nobel Prize in Physiology or Medicine for his discovery. In 1943, Edward Adelbert Doisy and Henrik Dam were awarded the Nobel Prize in Physiology or Medicine for their discovery of vitamin K and its chemical structure.
In 1938, Richard Kuhn was awarded the Nobel Prize in Chemistry for his work on carotenoids and vitamins, specifically B2 and B6.[40]
Five people have been awarded Nobel Prizes for direct and indirect studies of vitamin B12: George Whipple, George Minot and William P. Murphy (1934), Alexander R. Todd (1957), and Dorothy Hodgkin (1964).[41]
In 1967, George Wald, Ragnar Granit and Haldan Keffer Hartline were awarded the Nobel Prize in Physiology and Medicine "...for their discoveries concerning the primary physiological and chemical visual processes in the eye." Wald's contribution was discovering the role vitamin A had in the process.[38][42]
History of promotional marketing
Once discovered, vitamins were actively promoted in articles and advertisements in
Robert W. Yoder is credited with first using the term vitamania, in 1942, to describe the appeal of relying on nutritional supplements rather than on obtaining vitamins from a varied diet of foods. The continuing preoccupation with a healthy lifestyle led to an obsessive consumption of vitamins and multi-vitamins, the beneficial effects of which are questionable.[8] As one example, in the 1950s, the Wonder Bread company sponsored the Howdy Doody television show, with host Buffalo Bob Smith telling the audience, "Wonder Bread builds strong bodies 8 ways", referring to the number of added nutrients.[46]
Etymology
The term "vitamin" was derived from "vitamine", a compound word coined in 1912 by the biochemist Casimir Funk while working at the Lister Institute of Preventive Medicine.[34] Funk created the name from vital and amine, because it appeared that these organic micronutrient food factors that prevent beriberi and perhaps other similar dietary-deficiency diseases were required for life, hence "vital", and were chemical amines, hence "amine". This was true of thiamine, but after it was found that vitamin C and other such micronutrients were not amines, the word was shortened to "vitamin" in English.[35]
Classification
Vitamins are classified as either
Anti-vitamins
Anti-vitamins are chemical compounds that inhibit the absorption or actions of vitamins. For example,
Biochemical functions
Each vitamin is typically used in multiple reactions, and therefore most have multiple functions.[52]
On fetal growth and childhood development
Vitamins are essential for the normal growth and development of a multicellular organism. Using the genetic blueprint inherited from its parents, a fetus develops from the nutrients it absorbs. It requires certain vitamins and minerals to be present at certain times.[10] These nutrients facilitate the chemical reactions that produce among other things, skin, bone, and muscle. If there is serious deficiency in one or more of these nutrients, a child may develop a deficiency disease. Even minor deficiencies may cause permanent damage.[53]
On adult health maintenance
Once growth and development are completed, vitamins remain essential nutrients for the healthy maintenance of the cells, tissues, and organs that make up a multicellular organism; they also enable a multicellular life form to efficiently use chemical energy provided by food it eats, and to help process the proteins, carbohydrates, and fats required for cellular respiration.[7]
Intake
Sources
For the most part, vitamins are obtained from the diet, but some are acquired by other means: for example, microorganisms in the
Deficient intake
The body's stores for different vitamins vary widely; vitamins A, D, and B12 are stored in significant amounts, mainly in the liver,[20] and an adult's diet may be deficient in vitamins A and D for many months and B12 in some cases for years, before developing a deficiency condition. However, vitamin B3 (niacin and niacinamide) is not stored in significant amounts, so stores may last only a couple of weeks.[12][20] For vitamin C, the first symptoms of scurvy in experimental studies of complete vitamin C deprivation in humans have varied widely, from a month to more than six months, depending on previous dietary history that determined body stores.[55]
Deficiencies of vitamins are classified as either primary or secondary. A primary deficiency occurs when an organism does not get enough of the vitamin in its food. A secondary deficiency may be due to an underlying disorder that prevents or limits the absorption or use of the vitamin, due to a "lifestyle factor", such as smoking, excessive alcohol consumption, or the use of medications that interfere with the absorption or use of the vitamin.[20] People who eat a varied diet are unlikely to develop a severe primary vitamin deficiency, but may be consuming less than the recommended amounts; a national food and supplement survey conducted in the US over 2003-2006 reported that over 90% of individuals who did not consume vitamin supplements were found to have inadequate levels of some of the essential vitamins, notably vitamins D and E.[56]
Well-researched human vitamin deficiencies involve thiamine (beriberi), niacin (pellagra),[32] vitamin C (scurvy), folate (neural tube defects) and vitamin D (rickets).[8] In much of the developed world these deficiencies are rare due to an adequate supply of food and the addition of vitamins to common foods.[20] In addition to these classical vitamin deficiency diseases, some evidence has also suggested links between vitamin deficiency and a number of different disorders.[57][58]
Excess intake
Some vitamins have documented acute or chronic toxicity at larger intakes, which is referred to as hypertoxicity. The European Union and the governments of several countries have established
Effects of cooking
The
Vitamin | Is substance susceptible to losses under given condition? | |||
---|---|---|---|---|
Soluble in Water | Air Exposure | Light Exposure | Heat Exposure | |
Vitamin A | no | partially | partially | relatively stable |
Vitamin C | very unstable | yes | no | no |
Vitamin D | no | no | no | no |
Vitamin E | no | yes | yes | no |
Vitamin K | no | no | yes | no |
Thiamine (B1) | highly | no | ? | > 100 °C |
Riboflavin (B2) | slightly | no | in solution | no |
Niacin (B3) | yes | no | no | no |
Pantothenic Acid (B5) | quite stable | no | no | yes |
Vitamin B6 | yes | ? | yes | < 160 °C |
Biotin (B7) | somewhat | ? | ? | no |
Folic Acid (B9) | yes | ? | when dry | at high temp |
Cobalamin (B12) | yes | ? | yes | no |
Recommended levels
In setting human nutrient guidelines, government organizations do not necessarily agree on amounts needed to avoid deficiency or maximum amounts to avoid the risk of toxicity.[59][11][60] For example, for vitamin C, recommended intakes range from 40 mg/day in India[65] to 155 mg/day for the European Union.[66] The table below shows U.S. Estimated Average Requirements (EARs) and Recommended Dietary Allowances (RDAs) for vitamins, PRIs for the European Union (same concept as RDAs), followed by what three government organizations deem to be the safe upper intake. RDAs are set higher than EARs to cover people with higher than average needs. Adequate Intakes (AIs) are set when there is not sufficient information to establish EARs and RDAs. Governments are slow to revise information of this nature. For the U.S. values, with the exception of calcium and vitamin D, all of the data date to 1997–2004.[67]
All values are consumption per day:
Nutrient | U.S. EAR[11] | Highest U.S. RDA or AI[11] |
Highest EU PRI or AI[66] |
Upper limit (UL) | Unit | ||
---|---|---|---|---|---|---|---|
U.S.[11] | EU [59] | Japan[60] | |||||
Vitamin A | 625 | 900 | 1300 | 3000 | 3000 | 2700 | µg |
Vitamin C | 75 | 90 | 155 | 2000 | ND | ND | mg |
Vitamin D | 10 | 15 | 15 | 100 | 100 | 100 | µg |
Vitamin K | NE | 120 | 70 | ND | ND | ND | µg |
α-tocopherol (Vitamin E) | 12 | 15 | 13 | 1000 | 300 | 650-900 | mg |
Thiamin (Vitamin B1) |
1.0 | 1.2 | 0.1 mg/MJ | ND | ND | ND | mg |
Riboflavin (Vitamin B2) | 1.1 | 1.3 | 2.0 | ND | ND | ND | mg |
Niacin (Vitamin B3) |
12 | 16 | 1.6 mg/MJ | 35 | 10 | 60-85 | mg |
Pantothenic acid (Vitamin B5) | NE | 5 | 7 | ND | ND | ND | mg |
Vitamin B6 | 1.1 | 1.3 | 1.8 | 100 | 25 | 40-60 | mg |
Biotin (Vitamin B7) | NE | 30 | 45 | ND | ND | ND | µg |
Folate (Vitamin B9) | 320 | 400 | 600 | 1000 | 1000 | 900-1000 | µg |
Cyanocobalamin (Vitamin B12) | 2.0 | 2.4 | 5.0 | ND | ND | ND | µg |
EAR US Estimated Average Requirements.
RDA US Recommended Dietary Allowances; higher for adults than for children, and may be even higher for women who are pregnant or lactating.
AI US and EFSA Adequate Intake; AIs established when there is not sufficient information to set EARs and RDAs.
PRI Population Reference Intake is European Union equivalent of RDA; higher for adults than for children, and may be even higher for women who are pregnant or lactating. For Thiamin and Niacin the PRIs are expressed as amounts per MJ of calories consumed. MJ = megajoule = 239 food calories.
UL or Upper Limit Tolerable upper intake levels.
ND ULs have not been determined.
NE EARs have not been established.
Supplementation
In those who are otherwise healthy, there is little evidence that supplements have any benefits with respect to cancer or heart disease.[68][69][70] Vitamin A and E supplements not only provide no health benefits for generally healthy individuals, but they may increase mortality, though the two large studies that support this conclusion included smokers for whom it was already known that beta-carotene supplements can be harmful.[69][71] A 2018 meta-analysis found no evidence that intake of vitamin D or calcium for community-dwelling elderly people reduced bone fractures.[72]
Europe has regulations that define limits of vitamin (and mineral) dosages for their safe use as dietary supplements. Most vitamins that are sold as dietary supplements are not supposed to exceed a maximum daily dosage referred to as the
Dietary supplements often contain vitamins, but may also include other ingredients, such as minerals, herbs, and botanicals. Scientific evidence supports the benefits of dietary supplements for persons with certain health conditions.[73] In some cases, vitamin supplements may have unwanted effects, especially if taken before surgery, with other dietary supplements or medicines, or if the person taking them has certain health conditions.[73] They may also contain levels of vitamins many times higher, and in different forms, than one may ingest through food.
Governmental regulation
Most countries place dietary supplements in a special category under the general umbrella of foods, not drugs. As a result, the manufacturer, and not the government, has the responsibility of ensuring that its dietary supplement products are safe before they are marketed. Regulation of supplements varies widely by country. In the
In 2007, the US
Naming
Previous name | Chemical name | Reason for name change[78] |
---|---|---|
Vitamin B4 | Adenine | DNA metabolite; synthesized in body |
Vitamin B8 | Adenylic acid
|
DNA metabolite; synthesized in body |
Vitamin BT | Carnitine | Synthesized in body |
Vitamin F | Essential fatty acids | Needed in large quantities (does not fit the definition of a vitamin). |
Vitamin G | Riboflavin | Reclassified as Vitamin B2 |
Vitamin H | Biotin | Reclassified as Vitamin B7 |
Vitamin J | Catechol, Flavin | Catechol nonessential; flavin reclassified as Vitamin B2 |
Vitamin L1[79] | Anthranilic acid | Nonessential |
Vitamin L2[79] | 5′-Methylthioadenosine | RNA metabolite; synthesized in body |
Vitamin M or Bc[80] | Folate | Reclassified as Vitamin B9 |
Vitamin P | Flavonoids
|
Many compounds, not proven essential |
Vitamin PP | Niacin
|
Reclassified as Vitamin B3 |
Vitamin S | Salicylic acid | Nonessential |
Vitamin U | S-Methylmethionine | Protein metabolite; synthesized in body |
The reason that the set of vitamins skips directly from E to K is that the vitamins corresponding to letters F–J were either reclassified over time, discarded as false leads, or renamed because of their relationship to vitamin B, which became a complex of vitamins.
The Danish-speaking scientists who isolated and described vitamin K (in addition to naming it as such) did so because the vitamin is intimately involved in the coagulation of blood following wounding (from the Danish word Koagulation). At the time, most (but not all) of the letters from F through to J were already designated, so the use of the letter K was considered quite reasonable.[78][81] The table Nomenclature of reclassified vitamins lists chemicals that had previously been classified as vitamins, as well as the earlier names of vitamins that later became part of the B-complex.
The missing numbered B vitamins were reclassified or determined not to be vitamins. For example, B9 is
"Vitamin N" is a term popularized for the mental health benefits of spending time in nature settings. "Vitamin I" is slang among athletes for frequent/daily consumption of ibuprofen as a pain-relieving treatment.[citation needed]
See also
References
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Notes
External links
- USDA RDA chart in PDF format
- Health Canada Dietary Reference Intakes Reference Chart for Vitamins
- NIH Office of Dietary Supplements: Fact Sheets Archived 16 September 2008 at the Wayback Machine
- "Vitamins and minerals". nhs.uk. 23 October 2017.