Water Soluble Vitamins-Part 3

0:16 Welcome to the week seven on uh video on waters soluble vitamins. The last section it's going to be on pantinate, biotin and vitamin C. At the end of this session, the student will be able to understand the definition, functions, mechanism, dietary requirements, bioavailability, toxicity, food sources and stability of the nutrients pantathonate, biotin and vitamin C and their vital role as different uh component of co-enzyme or uh as a part of watersoluble antioxidant, collagen synthesizer and immune enhancer. So let's move on to the topic. The common features of all the three these three waters soluble vitamins are that they are not stored uh significantly. The

1:01 daily intake becomes essential. Pantathinate and biotin acts as co-enzymes in energy and micronutrient metabolism. Vitamin C is the body's primary water soluble antioxidant. And if you see all the three have no established upper limit from food uh and it's considered to be extremely safe from dietary sources as well. So first moving on to the uh vitamin B5 uh also referred to as panthinate is a water soluble vitamin that is an essential component of co-enzyme A or COA a and an asyl carrier protein. These two are the critical molecules involved in energy metabolism, fatty acid synthesis and oxidation. And the these are also helpful in the synthesis of

1:48 steroid hormones, neurotransmitters and hemoglobin. So when we talk about their chemical nature, they are composed of the pantoic acid linked to beta alanine and they are yellow viscous oil in the purest form. Their active form include co-enzyme A which is the COA and the asyl carrier protein ACP both contain panathinate as essential structural component. The storage include uh minimal storage is found in all cells and the highest concentrations in liver, adal glands, kidney, heart and brain. deficiency includes uh extremely rare uh deficiency. They're not much uh familiar

2:35 and they are not found in virtually all foods. Deficiency is only seen with people who are already having a severe malnutrition or extremely experimental panathonate free diets causing burning feet syndrome. The unique feature of u pantathonate is uh they are widely distributed uh food of any vitamin and the deficiency is essentially impossible on any normal diet. So the functions of pantathnate includes uh as a co-enzyme a which is a coa formation energy metabolism and fatty acid oxidation. When we talk about pantathnate, pantathnate is a structural component of COA which is essential for

3:22 activating the fatty acids pyroate and acetate for the metabolism. The energy metabolism includes acetyl COA from COA which enters a crep cycle which is centered to the carbohydrate protein and uh energy production as well as fatty acid oxidation where this COA activates the fatty acids to acel COA which is a first step in the beta oxidation process for energy production. So these are very important functions of panthinate. Apart from that uh there are other uh functions also where we can see fatty acid synthesis takes place with regard to asile carrier protein where they carries the growing fatty acid chain during synthesis in cytoplasm.

4:08 Carbohydrate metabolism includes COA which is essential for pyroate which gets converted to is acetyl COA conversion and this pyroate dehydrogenase complex happens in a very um important manner and steroid hormones are also being uh developed here. So they help as a major precursor for cholesterol uh especially aelco is a precursor for cholesterol and all the steroid hormones especially corisol estrogen testosterone and aldoststerone. So all for all these things acetyl coa forms a major uh component. Apart from that this we also have got

4:54 other uh functions like neurotransmitter synthesis, hemoglobin synthesis and amino acid metabolism. When it comes to neurotransmitter synthesis, COA is required for the synthesis of acetyl colon which is a major neurotransmitter for memory and muscle function. Whereas hemoglobin synthesis this COA is required for synthesizing the iron containing component of the hemoglobin especially the heem part and under amino acid metabolism COA is involved in the catabolism of branch chain amino acids and the synthesis of non-essential amino acids. When we talk about the mechanism of pantathonate uh pantathonate uh as a dietary pantathonate it is absorbed in

5:40 the small intestine and pantathonate plus cysteine forms phosphopantine. uh this again along with ATP phosphopan pantathine forms a co-enzyme A which is a COA this COA acts as a asyl carrier group and then it uh enters into various uh reactions especially for energy production fatty acid oxidation in the beta oxidation step fatty acid synthesis cholesterol and steroid synthesis also and formation of neurotransmitter like acetyl colon so that's how this particular COA is involved in almost all the reactions fatty acid synthesis and energy production as well as cholesterol synthesis and all that.

6:26 So when we talk about the bioavailability of pantathinate uh about 40 to 61%age of the absorption is happening through food. And uh when it comes to supplements as um artificial supplements it is about 100%age nearly 100%age comes from calcium pantathine supplements. The site of absorption includes a small intestine where active transport happens at low concentrations and if there is a high concentration passive diffusion takes place. In the food form uh it is present as COA and phosphopantine in food is getting hydrayed to free pantine before absorption.

7:12 So coming to the uh foods which enhance the absorption of pantaththenic acid, adequate protein intake like all the B vitamins will enhance the panathnate absorption as well and this is especially important for COA synthesis. Reducing factors include prolonged food processing, canning and freezing. Uh all these things will reduce the pantathnate absorption and uh they lead to significant losses. Alkaline conditions will destroy the pantathinate. When it comes to the cooking losses, about 20 to 40%age is lost during cooking, normal cooking. Up to 75% is lost in canning and heat processing. Alcohol impairs the panathnate

7:57 metabolism and they increase the urinary excretion. There's a general note which has to be remembered is bioavailability varies significantly between foods especially animal sources generally are more absorbed than the plant sources. As we discussed earlier toxicity, there is no toxicity with regard to pantathinate and they are extremely safe to consume and unlike uh similar to the B complex vitamins even pantathinate is got no upper limit established from food there is no toxicity that is ever reported. If it is a high dose of supplement then you you should remember that there are very high doses that we can observe with regard to 10 to 20 g per day. There may be mild GI

8:43 disturbances like diarrhea, nausea and all that. And there is no serious toxicity that is observed with regard to no neurological, hypatic or renal toxicity reported at any dosages. And we should always remember that pantathnate is among the safest of all vitamins. No upper limit is established by ICMR or Indian Institute of Medicine. The only adverse effect ever reported is mild diarrhea with particular dosages. The food sources of pantathonate include mostly the non-vegetarian sources especially the beef liver, the chicken liver uh forms the highest source of pantathonate. And uh coming to the vegetarian sources, there are sunflower seeds, avocados, a also sweet potatoes,

9:30 lentils, whole wheat and all that. Egg and milk again comes as a mid-range of pantathinate and also having a good amount of pantathinate. So coming to the stability of this particular nutrient pantathnate is moderately stable to heat during normal cooking but they are significantly destroyed by extreme heat freezing canning and fruit processing up to 75%age loss in commercially canned foods. Alkaline and acidic conditions both destroy pantathanate. A neutral pH is most favorable for stability. Avoid adding baking soda during cooking. The refining and the milling of the cereals

10:15 removes about significant pantathnate. Whole grains contain three to four times more pantathonate than refined varieties. And despite its st instability in processing the deficiency is virtually impossible with pantathnate because pantathnate is present in every single food. Even the heavily processed foods retain some pantathonate content. So that is why we say pantathonate deficiency is really rare. Next to pantathanate biotin forms a very important role as a water-soluble vitamin and they are called as B7 vitamin. Biotin is a water-soluble vitamin that is very much essential in the functioning of various co-enzyme

11:02 especially five caroxilase enzymes which are involved in fatty acid synthesis, gluconneioenesis, amino acid catabolism and energy metabolism. It also plays an unique role in carbon dioxide fixation reactions. So when we talk about the chemical nature of biotin, they are basically a bicyclic compound fused imido cell loion and tetrahydroopin rings with valoric acid as a side chain which contains a sulfur. The active form of biotin is uh itself is an active co-enzyme form which is covealently attached to caroxilase enzymes via biotinilation. The storage includes minimal amount of

11:50 biotin is found in liver, muscle and brain and the body stores last only for weeks. There is a unique antagonist called aiden which is glyoprotein in the raw egg white binds with biotin and uh with extraordinary affinity and uh they prevent the uh biotin and it is destroyed by cooking. The deficiency of biotin is majorly involved in hair loss which is alopeesia, dermatitis, conjectivitis and neurological symptoms include depression lethargy paristhesia and egg white injury from excessive raw egg white consumption. So deficiency is

12:36 this much. So that's why if you see uh lot of biotin supplements are available for uh patients with people with hair loss and it biotin is also added uh in the shampoos, hair shampoos and all that functions include as a part of fatty acid synthesis. uh biotin forms as a co-actor for acetyl coa caroxilase where it converts the acetyl coa to melanyl coa which is a first and the committed step of fatty acid synthesis. It also involves it is also involved in gluconioenesis. Biotin forms as a co-actor for bio pyroate caroxilase which converts the pyroate to oxalloacetate which is the first step of gluconneioenesis and is

13:23 critical for blood glucose maintenance during fasting and in crep cycle biotin forms as a co-actor for methile croenil coa caroxilase and it's also involved in the catabolism of leucin which is fed into the crep cycle Amino acid metab cat met cat met cat met cat met cat met cat met cat met cat met cat met cat metabolism uh biotin forms a major role as a co-actor for propional coaaroxilase the catabolism of ochain fatty acids and branch chain amino acids like valin isolucinine and methionine the carbon dioxide fixation includes all the five biotin dependent caroxilates transfer the carbon dioxide to substrates unique of

14:09 carbon dioxide fixation and its role in human metabolism. Uh under gene expression, biotin regulates the expression of genes involved in glucokynase pck and insulin signaling. Histo histone biotinilation, biotin attached to histones influences the chromatin structure, DNA repair and the gene silencing. If you see the hair, skin and nail health are essential for keratin synthesis. A deficiency causes Britain nails, hair loss and skin brushes. Coming to the mechanism of biotin. Uh biotin as a diet from the diet as free

14:54 biotin or proteinbound biotin is uh released in the intestine as biotinase releases free biotin and they are absorbed in the small intestine where holocaroxilase synthetase attaches the biotin coalently to caroxilase enzymes. This biotin enzyme complex forms uh two steps. The first step is a carbon dioxide activation and the second step is a carbon dioxide transfer. So when these two steps are involved there are five key caroxil reactions which is uh the first one is the acetyl coa which converts to melanil coa and the secondh step is conversion of pyroate to the oxalloacetate and the third step is from

15:40 the propional coa to methan methile melan coa. Fourth one includes the beta methile croenyl coa to methile glutcoinyl coa. uh this gerine coa is also converted to saxinal coa. That's how the steps are uh involved. The bioavailability of biotin uh the absorption rate of biotin is highly variable from 20 to 100%age depending on the food source and the form in which is it is consumed. The small intestine the active transport uh takes place via sodium dependent multivitamin transporter. Similarly uh free biotin as supplements are nearly absorbed at 100%age level whereas the proteinbound

16:26 biotin in food requires biotinase enzyme for its release. Apart from this uh gut microbium uh in the intestinal bacteria always synthesize a significant amount of biotin which contributes meaningfully to biotin status. Avidin which is a raw egg white binds the biotin with extreme affinity and it prevents the absorption completely. That's why cooking dennaturates nature's the aiden making the cooked eggs safe. So raw egg white is not always good for biotin. So that particular process we should think of taking cooked eggs which is going to be safe. Biotinase deficiency which is a

17:11 rare genetic disorder cannot recycle biotin from the bioetin which leads to severe biotin deficiency even with adequate intake. The enhancing factors of the biotin includes cooking egg whites, adequate gut micrllora, biotinase enzyme activity. Whereas the reducing uh factors for biotin absorption include raw egg whites consumption, prolonged antibiotic use which will reduce the gut bacteria and also alcohol. All these plays a vital role in reducing the absorption of biotin. So when we talk about toxicity similar to all the B complex vitamins even biotin deficiency toxicity is not really

17:58 um observed. It is completely sta safe and there is no upper limit being established from food. There is no toxicity at all from supplements. There are no adverse effects that are reported even at 200 mg per day pharmacological doses. And there are lab test inference in indicates that greater than 5 mg per day of highdose biotin supplement interfere with iminoassay based lab test which will falsify the elevated thyroid hormone troponin and vitamin D levels. The clinical warning would be the patients should stop the biotin supplements 3 to 7 days before blood test to avoid false results. Always a caution is biotin has nutritional no

18:45 nutritional toxicity. The only clinical laboratory test interference should be fixed up with the dosage of biotin. The food sources of biotin include again very good sources are nothing but our non-vegetarian sources especially the beef liver, egg yolk which is cooked, salmon all that comes as non-vegetarian sources. Whereas vegetarian sources include the sunflower seeds, almonds, sweet potato which is cooked peanuts, mushrooms, soybean and whole wheat bread. These are very good sources of biotin. So those who are suffering from hair loss and all that biotin plays a very important role. As I discussed earlier, it is also involved in uh preparation of or manufacturer of hair

19:30 shampoos. Instead of uh all that if you consume adequate biotin through these foods sources it becomes a natural source for your hair growth as well. Coming to the stability of biotin biotin is relatively stable to heat light and oxygen during normal cooking and they're significantly more stable than most other waters soluble vitamins. Abidden in raw egg white is a biotin's greatest dietary enemy where consuming large amounts of raw egg can cause biotin deficiency. A thorough cooking of egg will definitely uh cause a complete destruction of uh aidin and makes egg as a safe and good source of biotin. If there is a prolonged use of broad

20:17 spectrum of antibiotics, they may destroy your gut microbiota which is a good bacteria which will eliminate the significant source of bacterially synthesized biotin and increase the deficiency risk. Food processing and canning can cause moderate biotin loss 10 to 30%age with whole natural foods always preferred over heavily processed alternatives for maximum biotin retention. So always remember that raw egg whites will be a definite no for uh biotin um requirement. So the last B uh B complex or the water-soluble vitamin that we are going to look at is vitamin C which is nothing but ascorbic acid. Vitamin C is a

21:04 water-soluble vitamin and it's the most powerful water-soluble antioxidant in our body. It is very much essential for collagen synthesis, immune function, iron absorption, wound healing and neurotransmitter synthesis. Humans are among the few mammals who cannot synthesize vitamin C due to the absence of the enzyme called hell gluconolactine lacones oxidase. The chemical nature of the vitamin C includes a sixcarbon lacone. Structurally it is similar to the glucose molecule which exist as L ascorbic acid which is in the reduced form and also in the active form and also as dehydro ascorbic acid which is

21:49 in the oxidized form. The unique feature of vitamin C includes humans, primates, guinea pigs and fruit bats which cannot synthesize vitamin C but and therefore they must be obtained only through the diet. A storage of vitamin C includes,500 to 2,000 mg total body pool. Whereas highest concentrations are present in adrenal glands, pituitary glands, luccoytes and eye lens. The deficiency of vitamin C is referred to as scurvy which is characterized by follolicular hemorrhage, gum bleeding, bleeding gums, impaired wound healing and corkcrew hair and eventually death. Also when it comes

22:34 to the saturation of vitamin C body pool the body pool saturates at approximately 1,000 mg per day intake and the excess gets excreted in the urine. There are lot of factors and also functions that are uh connected with vitamin C starting from collagen to a lot of uh mechanisms especially with antihistamine wound dealing and all that. So we will start with collagen synthesis where vitamin C forms an essential co-actor for prolle hydroxilase and lysel hydroxilase which hydroxilates prolin and lysine residues which is nothing but certain amino acids. their residues in the procolagen

23:21 forming a cross link will actually mature a stable collagen synthesized without vitamin C collagen is structurally weak so that's why we say vitamin C is very important for collagen synthesis and also vitamin C is a very important antioxidant and a powerful antioxidant which forms as a defense mechanism in our body these vitamin C rich foods when we consume They scavenge the free radicals especially super oxide hydroxil and peroxil radicals in aqua phase and they regenerate the vitamin E at membrane water interface which is a primary water soluble antioxidant. This particular point we did discussed in the vitamin E

24:08 content also the iron absorption uh is vitamin C plays an very important role in enhancing the iron absorption where it reduces the Fe3+ which is a non-heam ion to Fe2+ in the GI tract which is a gastrointestinal tract. Therefore it doubles the non-heem ion absorption which is critical in the vegetarian diets. So it is enhancing the iron absorption as well. Immunity is also enhanced by vitamin C where if we see the it stimulates the production and function of neutrfils, lymphocytes and natural killer cells which is the NK cells and they are concentrated in luccoytes and about 50 plasma levels 50x

24:54 plasma levels. It reduces the duration and severity of common cold. So we do have other uh important functions of vitamin C which is nothing but the neurotransmitter synthesis. Vitamin C forms as a co-actor for dopamine beta hydroxilase which converts the dopamine to norepinephrine which forms as a co-actor for tryptophan hydroxilase and synthesis of serotonin. Under carnetin synthesis, vitamin C plays an essential co-actor for two hydroxilase enzymes in the carnetin biosynthesize where carnotin transports a long chain fatty acids into mitochondria for beta oxidation. Coming to the steroid hormone synthesis,

25:40 it is required for cortisol synthesis in adrenal cortex where highest vitamin C concentration in the body is present in the adrenal glands. uh via collagen synthesis. It is also involved in wound healing where it is essential for scar formation, skin integrity and tissue repair. The last function of vitamin C would be anti-histamine effect where high doses of vitamin C degrades the histamine which reduces the allergic reactions in our body. So coming to the mechanism of vitamin C, there are two different mechanisms being proposed. One is the antioxidant function which which is via free radical um reactive oxygen species where vitamin C

26:27 donates an electron and free radical gets neutralized where uh ascorbile radical is formed which is stable and nonreactive. This again will act upon glutathione or NADPH which generates the ascorbic acid. This again causes a vitamin E regeneration at the membrane level which is tocoeroxile radical plus vitamin C thereby causing a vitamin E regeneration plus dehydrocorbic acid. The mechanism two involves uh via the collagen synthesis where we can see the procolagen chain uh synthesized on ribosomes and this will form a prolin

27:13 and hydroxil proline that particular step involves uh ion reduction here and this is hydroxilated residue uh which enables a cross-linking and that again leads to stable mature collagen which is formed without vitamin See if we see collagen cross-linking fails causes a weak unstable collagen in the blood vessel forming a fragility and gum bleeding and thereby this particular wound does not heal and this all will lead to further scurvy that is the deficiency of vitamin C and this particular step is a very important mechanism for iron absorption where the dietary non-heem ion gets converted to uh he Vitamin C reduces the

28:02 Fe3+ to Fe2+ in the acidic stomach environment where Fe2+ is absorbed via the DMT1 transporter in the diodinum which has been explained in the previous slides also. This particular step involves in the absorption which is doubling with the vitamin C. So when a person is iron deficient please remember that if you give a additional dosage of vitamin C along with iron there will be a super absorption of iron because of vitamin C. Coming to the RDA of vitamin C as we can see that from infants there has been a always increase in the vitamin C uh requirement for infants 0 to 6 months it is 25 mg per day and for infants 7 to 12

28:49 months it's 25 and it keeps on increasing where adult men greater than 19 years 40 mg per day is required for adult women it is 40 mg again for pregnancy and lactation there has been an increase in the vitamin C levels. Pregnant women needs 60 mg per day and for lactating women needs 30 80 mg per day. For smokers, there is an additional 35 mg above the RDA is given because nicotinic acid is being proven to be uh defective and the smokers need more vitamin C for them. And for a elderly population above 60 years it is uh the value is the same as a adult uh man and women.

29:37 So when we talk about the bioavailability of vitamin C uh the absorption rate is nearly 100%age when there is a vitamin C deficiency which is about um 100%age and they decreases progressively at higher doses only 50%age is absorbed at,000 mg per day and 12%age at 12,000 mg per day. The site of absorption is uh in the small intestine via active transport which is the sodium dependent vitamin C transporter. The dose dependency include that absorption is inversely proportional to the dose in the body and they get self-regulated and the excess gets excreted in the urine and the tissue saturation level the

30:22 plasma saturation happens at great uh approximately 70 mu mole per liter with 200 mg per day. luccoytes saturated at higher intake. The the enhancing factors of vitamin C uh include bioflavonoids in fruits will enhance the absorption and adequate gastric acid. Split dosing of uh vitamin C also helps in the enhancing factor. Smoking will increase oxidative stress thereby smokers require 35 mg per day extra. Even alcoholics uh people with diarrhea and GI disorders need a adequate amount of vitamin C because all that are reducing factors. When it comes to the cooking most heat liable uh form of vitamin is uh vitamin C up to 50 to

31:11 70%age of uh vitamins is lost in boiling and steaming will preserve better. So that's why we say that when you expose or uh the vitamin C if it is given in the form of food it can easily get oxidized. So thereby you have to go for uh foods which have to be consumed raw and especially gawas and all and amla is a very good source of vitamin C. In the Indian contest Indian gooseberry has the highest natural vitamin C source and it is preferred to be consumed as such. Coming to the toxicity of vitamin C, uh the acute toxicity includes a single high dosage which is greater than 3,000 mg per day. So that is acute toxic level

31:59 which is not really uh common which leads to GI disturbances like diarrhea, nausea, abdominal cramps, osmotic effect of unabsorbed vitamin C in the colon. Sometimes skin flushing happens at very high doses. Headache happens at very high single doses. Again, the chronic toxicity includes uh prolonged uh consumption of vitamin C that is greater than 2,000 mg per day where you can find kidney stones where excess vitamin C uh is formed as oxalate where oxilate can club with calcium and forms kidney stones especially in those with hyperoxillia. Iron overload is possible with uh enhanced iron absorption which leads to hemocchromattosis in suspectable

32:46 individuals. rebound scurvy uh can happen with sudden sessation of very high dose of supplements. The body got accustomed to high intake. So if there is a sudden uh sessation or stoppage uh that will lead to uh relative rebound scirooxent effect uh vitamin C at very high concentrations with free ion vitamin C can paradoxically generate free radicals in that case. False lab results when there are high vitamin C can interfere interfere with glucose and occult blood urine test. The food sources include as I mentioned in the previous slide amla which is Indian gooseberry as the highest uh vitamin C 600 to 700 mg per 100 g. Gava,

33:35 drumstick leaves, capsicum are all falling in the next positions. uh kiwi fruit, papaya, orange, lemon juice, spinach raw and tomato are also coming in the u good sources. So if you see not much of non-vegetarian sources but they they are the common ones that we consume every day in our diet forms a very good source of vitamin C stability include uh high highly unstable vitamin as I told so they get easily destroyed by heat light oxygen alkali and water so up to 70%age loss can be absorbed during boiling so we normally prefer steaming or micro Microwave cooking iron and copper accelerate the

34:22 destruction of this particular vitamin C. So always prefer non-reactive cookware like stainless steel that will enhance the vitamin C content in the food. Cutting and soaking will lost the exposure of air and water causes rapid oxidation and leeching. So always cut just before use. Amla is exceptional which is a Indian goose berry which has natural tannins that protects the vitamin C making it most stable dietary source and therefore uh I would like to conclude with all the B complex vitamins that among the three which has been discussed in this section pantathinate forms a essential component of co-enzyme A which is crucial for energy metabolism

35:08 and fatty acid synthesis and they are widely available so The deficiency is really rare when it comes to biotin which is a key co-enzyme for caroxilation reaction supports the fatty acid synthesis gluconioenesis and amino acid metabolism and their deficiency is really uncommon but affects the skin and hair. Last but not the least, vitamin C which is a ascorbic acid formed is the most unstable vitamin which is vital for collagen synthesis and antioxidant production and immunity and easily lost during cooking but abundant in fresh fruits and vegetables. So with that uh we have come to the conclusion of the water soluble and fats soluble vitamins which is uh discussed in the week seven.

35:55 Thank you and happy learning. >> For water-s soluble vitamins, their chemical ability to dissolve in water dictates their entire biological life cycle. Track a nutrient-dense meal like a fortified citrus smoothie as it enters the aquous environment of your digestive tract. The meal releases two main categories, vitamin C or ascorbic acid and the B complex family. The B complex separates into eight distinct nutrients. B1, B2, B3, B5, B6, B7, B9, and B12. Because they dissolve in water, they completely bypass the need for bile. They absorb directly across the intestinal wall and straight into your blood plasma. Once circulating, they act as molecular keys that unlock your

36:40 body's enzymes. This unlocks normal metabolism, blood formation, and nervous system function, a vital role called acting as a co-enzyme. But water solubility comes with a trade-off. Tissue storage is virtually impossible. Except for B12 in the liver, your kidneys constantly filter the blood, excreting any excess into your urine. And that fortified smoothie, its vitamins will perfectly fuel today's metabolism. But the excess gets flushed out tonight, which is exactly why your body demands a fresh supply tomorrow. Vitamins B1, B2, and B3 are water soluble vitamins that power your body's energy metabolism. But when you run low, their deficiency profiles attack in erotically different ways. First up, vitamin B1 or thamine. It drives

37:25 carbohydrate metabolism and keeps your nervous and cardiac systems firing. Chronic alcohol misuse or severe malnutrition drains your levels causing berry berry or severe neurological damage called worn cors. Prevent this by eating a balanced diet of whole grains, legumes, seeds, and pork. Next, vitamin B2 or riboflavin. It fuels cellular energy reactions using co-enzymes FAD and FMN. Malabsorption or alcohol misuse triggers mucosal breakdown causing angular kyitis, glossitis, dermatitis, and severe fatigue. Keep your levels up with dairy, eggs, meat, and green leafy vegetables. Finally, vitamin B3 or nascin found as nicotinic acid and nicotenomide. It forms NAD and NADP to power your cells. Severe malnutrition

38:10 leads to pelagra, a brutal disease defined by the classic 3Ds. dermatitis, diarrhea, and dementia. Prevent it with poultry, fish, and peanuts. Because dietary protein provides tryptophan, which your body converts into nascin. To recap, B1 drops cause neurological berry berry. B2 breaks down your mouth and skin, and B3 triggers pelagras 3Ds. But adequate intake of a varied and balanced diet helps prevent deficiencies of all water soluble. Vitamins B5 and B6 are both water- soluble essentials, but they drive completely different systems. First up, vitamin B5 or pantaththenic acid. It forms co-enzyme A, the master switch for energy metabolism. It breaks down carbs, fats, and proteins. Because it's found almost everywhere, deficiency

38:56 is incredibly rare, usually only striking during severe malnutrition or highly restricted diets. But when it hits, expect severe fatigue, gastrointestinal issues, and a painful nerve condition called burning feet. Keep your B5 levels stable with a varied diet of liver, eggs, and avocados. Next, vitamin B6. This includes purodoxin, purodoxil, and purodoxamine. Instead of basic energy, B6 is a specialized builder. It drives amino acid metabolism, creates neurotransmitters, and forms hemoglobin. B6 deficiency is more common. It's often triggered by alcohol misuse or malabsorption. Symptoms hit hard. Cracked lips, a swollen tongue known as glossitis, and anemia. Severe cases also cause confusion, peripheral neuropathy, and

39:41 even seizures. Target protein richch foods like fish, potatoes, and chickpeas to keep your nerves healthy. The takeaway: B5 powers cellular energy, while B6 regulates nerves and blood. These B complex vitamins run your entire. You know, vitamin B7, biotin, is an essential water- soluble vitamin. But how does it actually drive your metabolism? Think of your body extracting energy from a meal of carbs, fats, and proteins. Biotin acts as a mandatory physical key that plugs into caroxilase enzymes. This unlocks their ability to synthesize fatty acids and generate new glucose for energy. This cellular assembly line directly maintains your skin, hair, and nervous system. Deficiency is rare since your gut bacteria actually produce some biotin, but the line can halt from

40:27 malnutrition, genetic disorders, prolonged introvenous feeding, or eating too many raw egg whites. Without that B7 key, the system breaks down, causing hair thinning and red, scaly dermatitis, along with severe neurological symptoms like numbness, lethargy, and depression. To keep the line moving, you just need a balanced diet rich in egg yolks, liver, nuts, and whole grains. B7 drives your metabolism, which secures your skin and nerve health. While deficiency is rare, a very diet keeps this metabolic engine running. So, whenever you eat a balanced meal, B7 is the key unlocking its energy. Vitamin B9 or folate drives DNA synthesis. When it fails, it triggers a crash called megaloblastic anemia. Take a rapidly dividing cell like a forming red blood cell or a piece of fetal

41:14 neural tissue. Folate provides the single carbon building blocks needed for DNA, RNA, and amino acid metabolism. With a complete blueprint, the cell replicates its DNA and splits perfectly in two. Dietary sources like leafy greens, citrus, and legumes fuel this. But alcohol, malabsorption, or a poor diet can starve it. Without enough folate, the cell prepares to divide but lacks the necessary DNA. It gets physically stuck, swelling into an oversized, dysfunctional structure. These inefficient red blood cells cause fatigue, weakness, shortness of breath, and a swollen tongue called glossitis. But here is the hidden danger. Folate works in tandem with vitamin B12. High doses of synthetic folic acid can force this stuck cell to divide, resolving the anemia while masking a B12 deficiency,

42:02 allowing irreversible nerve damage to progress completely unnoticed. Because of these extreme demands, adequate folate intake is non-negotiable before and during pregnancy. It prevents both megalloplastic anemia and severe fetal neural tube defects. Ultimately, vitamin B9 drives the rapid cell division that successfully builds our blood and developing tissues. So without adequate folate, your body's most critical biological construction projects simply cannot finish the job. Vitamin B12 or cobalamine is an essential vitamin. But how does it actually work? It's the critical master key for both our blood cells and our nervous system. Take a dietary source like meat or fortified foods and track its path inside. B12 requires a complex

42:47 gastrointestinal relay to be absorbed. Deficiencies often stem from struck vegan diets, missing stomach proteins, GI surgeries, or medications like metformin. Once absorbed, B12 powers two major pathways. First, it partners with folate to drive DNA synthesis for healthy red blood cell division. Second, it manages fatty acids to synthesize myelin, the protective sheath around your herbs. When B12 drops, DNA synthesis stalls. This creates giant fragile red blood cells, a condition called megaloplastic anemia. This causes fatigue while degrading myelin simultaneously triggers numbness, tingling, and memory changes. But here is why that is highly deceptive because folate also drives DNA. Taking extra folate can completely reverse the

43:33 anemia. This normalizes the blood and hides the B12 deficiency while severe neurological damage becomes permanent. To prevent this, consume adequate fortified sources and evaluate unexplained anemia before treating with folate alone. Because vitamin B12 doesn't just build your blood, it's the foundation that keeps your entire nervous system firing safely. Vitamin B12 or cobalamine is an essential vitamin. But how does it actually work? It's the critical master key for both our blood cells and our nervous system. Take a dietary source like meat or fortified foods and track its path inside. B12 requires a complex gastrointestinal relay to be absorbed.

44:21 Deficiencies often stem from strict vegan diets, missing stomach proteins, GI surgeries, or medications like metformin. Once absorbed, B12 powers two major pathways. First, it partners with folate to drive DNA synthesis for healthy red blood cell division. Second, it manages fatty acids to synthesize myelin, the protective sheath around your nerves. When B12 drops, DNA synthesis stalls. This creates giant, fragile red blood cells, a condition called megaloplastic anemia. This causes fatigue while degrading myelin simultaneously triggers numbness, tingling, and memory changes. But here's why that is highly deceptive. Because folate also drives DNA, taking extra folate can completely reverse the anemia. This normalizes the blood and

45:07 hides the B12 deficiency while severe neurological damage becomes permanent. To prevent this, consume adequate fortified sources and evaluate unexplained anemia before treating with folate alone. Because vitamin B12 doesn't just build your blood, it's the foundation that keeps your entire nervous system firing safely.