By: Matthew Horiates

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The Water-Soluble Vitamins B Vitamins and
Vitamin C
For People Seeking Fitness
By Matthew Horiates
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The Eight B-Vitamins

• Thiamin
• Riboflavin
• Niacin
• Biotin
• Pantothenic Acid
• Vitamin B6
• Folate
• Vitamin B12

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Thiamin
Also known as B1

• Recommended Dietary Allowance
• Men 1.2 mg/day
• Women 1.1 mg/day
• Purpose Used in Energy Metabolism
• Significant Sources (easily destroyed by heat)
• Whole Grain
• Pork

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Thiamin

• Deficiency Disease
• Beriberi
• -wet with edema
• -dry with muscle wasting
• Deficiency Symptoms
• Enlarged heart
• Cardiac failure
• Poor short-term memory

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Riboflavin
Also Known As Vitamin B2

• Recommended Dietary Allowance
• Men 1.3 mg/day
• Women 1.1 mg/day
• Purpose Used in Energy Metabolism
• Significant Sources
• Liver
• Whole Grains
• Milk Products

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Riboflavin

• Deficiency Disease
• Ariboflavinosis
• -accompanied by inflamed membranes
• of the mouth, skin and eyes
• Deficiency Symptoms
• Inflamed eyelids
• Sore throat
• Painful, smooth, purplish, red tongue

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Niacin
Also Known As Vitamin B3

• Recommended Dietary Allowance
• Men 16 mg NE/day
• Women 14 mg NE/day
• Purpose Used in Energy Metabolism
• Significant Sources
• Milk
• Meat

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Niacin

• Deficiency Disease
• Pellagra
• -dark skin that flakes away
• Deficiency Symptoms
• Diarrhea
• Abdominal pain
• Bright red tongue

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Biotin

• Adequate Intake
• Adults 30 ug/day
• Purpose Used in Energy Metabolism
• Significant Sources
• Organ meats
• Egg yolks

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Biotin

• Deficiencies rarely occur
• Deficiency Symptoms
• Depression
• Lethargy
• Hallucinations
• Hair Loss

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Pantothenic Acid

• Adequate Intake
• Adults 5 mg/day
• Purpose Used in Energy Metabolism
• Significant Sources
• Organ meats
• Mushrooms

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Pantothenic Acid

• Easily Destroyed by Food Processing
• Deficiency is rare
• Deficiency Symptoms
• Vomiting
• Nausea
• Hypoglycemia

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Vitamin B6
Also Known As Pyrodoxine

• Recommended Dietary Allowance
• Adults (19-50 yr) 1.3 mg/day
• Purpose Helps make red blood cells
• Significant Sources
• Meats
• Potatoes

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Vitamin B6

• Easily Destroyed by Heat
• Deficiency Symptoms
• Scaly dermatitis
• Depression
• confusion

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Folate
Also Known As Folic Acid

• Recommended Dietary Allowance
• Adults 500 ug/day
• Purpose helps new cell formation
• Significant Sources
• Leafy green vegetables
• Seeds

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Folate

• Easily Destroyed By
• -heat
• -oxygen
• Deficiency Symptoms
• Anemia
• Mental confusion
• Headache

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• Also Known As Cobalamin
• Recommended Dietary Allowance
• Adults 2.4 ug/day
• Significant Sources
• Animal products
• Fortified cereals

Vitamin B12
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• Easily Destroyed by Microwave Cooking
• Deficiency Disease
• Pernicious anemia
• Deficiency Symptoms
• Anemia
• Fatigue

Vitamin B12
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Vitamin C

• Also Known As Ascorbic Acid
• Recommended Dietary Allowance
• Men 90 mg/day
• Women 75 mg/day
• Smokers 35 mg/day
• Significant Sources
• Citrus Fruits
• Dark green vegetables

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Vitamin C

• Easily Destroyed by Heat Oxygen
• Deficiency Disease
• Scurvy
• Deficiency Symptoms
• Anemia
• Loosened teeth
• Blotchy bruises

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To decrease chances of these symptoms

• Maintain the recommended dietary allowance
• Eat varieties of food