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B Vitamins - Coggle Diagram
B Vitamins
Function as part of coenzymes: small molecules that work with an enzyme to promote its activity (an enzyme without a coenzyme is like a car without a steering wheel)
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Vitamin B Deficiencies: symptoms include lack of energy, nausea, poor immune response, swollen tongue, bloodshot eyes, cracked mouth corners
This is primarily due to the fact that B vitamins are important for cell renewal and protein synthesis
Because deficiency of one B vitamin is related to poor diet, B vitamin deficiency is associated with other vitamin deficiencies (so it is best treated with whole foods and not supplements)
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Folate
Helps to make new cells, synthesize DNA, regulate activities
Deficiency leads to impaired immunity and abnormal digestion
Leads to B12 malabsorption and reduced production of blood cells
Most likely vitamin to interfere with medications (aspirin, antacids, oral contraceptives)
400mg recommended daily
Folate is necessary before and during pregnancy to avoid neural tube defects (first weeks of pregnancy)
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Niacin
Deficiency can lead to pellagra, thought to be contagious but later associated to a diet high in corn (malnutrition)
Four Ds: diarrhea, dermatitis, dementia, death
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B6
Converts tryptophan to niacin and serotonin, synthesizes hemoglobin, released stored glucose, assists immune system and hormone production, critical to fetal brain development
Deficiency can include depression, confusion, irritability, insomnia
Toxicity recorded to lead to partial paralysis and numbing due to interference with the nervous system
Sources of B6: banana, sweet potato, chicken
Biotin and Pantothenic acid
Biotin is a coenzyme metabolizing nutrients. it is found in food and produced by the microbiome
Pantothenic acid is needed for the energy release of macronutrients. It synthesizes lipids, neurotransmitters, hormones, hemoglobin
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Choline
Technically not a vitamin, can be produced by the body