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Flashcards in Specific vitamins Deck (13)
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1

Vitamin K

-K2 is the best form to supplement
-good for blood clotting
-bone health- K2 tells calcium to get into the bones along with vitamins

2

Folic Acid (vitamin B9)

-folic acid can mask B12 deficiency
-needed for red blood cells(RBC)
-important in pregnancy

3

B complex

-all work together as a team
-no food has all the B's
-supplementing an isolated B vitamin, must take a B complex as well
-some are essential, others are not (non essential are from probiotics made from the body)
-B vitamins are the catalyst of all enzyme reactions
-stimulants deplete B vitamins
-antibiotics will deplete B's from the gut

4

B1- Thiamine

-deficiency- Beriberi which can lead to death if not fixed, effects the cardiovascular system, nervous system, in children it will stunt growth
-good to prevent sea sickness
-aids in HCL production
-BCP will deplete

5

B2- Riboflavin ( flavin means yellow)

-turns urine bright yellow
-BCP and HRT will deplete
-probiotics make B2
-deficiency: harm to tongue, sores on the sides of mouth, loosing hair, eye problems.
-sources:eggs, dairy, oily fish, avocados, asparagus

6

B5- Panthotenic Acid

-anti stress vitamin
-deficiency: adrenal fatigue
-sources: broccoli, eggs, squash, cauliflower

7

B7- Biotin

-bacteria produced
-sources: egg yolk, almonds, onions, cabbage

8

Vitamin A- preferred Vit A: Retinol

-deficiency: blindness
-it is an antioxidant
-beta-carotene(antioxidant)- vegetable sources, anything yellow, red, orange, green will be high

9

Vitamin E

-antioxidant
-"mixed tocopherols" best for supplementation
-interferes with Iron absorption
-best sources of Vit E are in oils/ buts and seeds

10

Vitamin C

-antioxidant
-natural laxative (helps stimulate peristalsis)
-helps with stress, because it supports the immune system
-enhances iron absorption
-deficiency: scurvy/ rebound scurvy
-raw forms will give you more vitamin C then cooked: kiwi, strawberry, red pepper

11

Vitamin B3- Niacin

-known for the niacin flush
-improves circulation and detoxing
-pelegra-3D's: dementia, dermatitis, and diarrhea

12

Vitamin D

-acts like a hormone more then a vit
-D2- from plants
-D3 produced by the body
-in the sun: 20min will give you 10,000 iu's (without sunscreen)
-good for bone health
-deficiency: rickets which is the same as osteomalacia in adults
-statin drugs will deplete vitamin D
-vit D works with calcium and helps with phosphorous in the bones and teeth
-supplements are usually in the D3 form

13

Vitamin B6

-B6 depleted by birth control Pill
-Helpful for PMS in the sense that it's a diuretic so helps with bloating, nausea and morning sickness
-works best with B vitamins, magnesium, and zinc