Cristina Sanchez

Choosing Wellness

Fact Sheet

3 vitamins

I. Vitamin B: Biotin: B7

1. Role and source of vitamin:

Vitamin B7, also known as biotin, has many roles including converting food into glucose,

which is then used to produce energy, producing the building blocks of proteins (amino acids

and fatty acids) and activating those proteins of amino acids metabolism in hair roots and

fingernail cells. It contributes to keeping skin, hair and nails healthy. Some sources of the

vitamin B7 are salmon, grains, avocado, yeast, legumes, mushrooms, egg yolk, soybeans, cereal,

cheese, raspberries, pork, nuts and cauliflower.

2. Where it is stored: They are stored mainly in the liver, kidney, skin, hair and nails.

3. Facts about deficiency of the vitamin: A lack of biotin protein in the body can make nails

and hair to appear thin, brittle and splitting. As well, it can cause Seborrheic Diabetes

when low biotin is present.

4. Recommended amounts of the vitamin: Adolescents should intake 25 mcg of vitamin b7

or biotin, while adults should take about 30 mcg. However, pregnant women are

recommended to take about 35 mcg.

5. Consequences of too much of the vitamin: There are no side effects or intoxication of

people from too much intake of biotin. The body is able to tolerate and metabolize up

to 200,000 mcg of biotin.

6. Extra information: It is proven that people who have diabetes type 2 and take a

supplement of biotin will help them improve control of sugar in blood.

II. Vitamin D- D3:

1. Role and source of vitamin: Vitamin D helps the body absorb calcium, important for

bones. As well, it is needed for bone growth, and bone remodeling by osteoblasts and

osteoclasts. Vitamin D modulates of cell growth, functions in the neuromuscular and

immune systems, and reduces inflammation. Ways of acquiring Vitamin D, or its sources

includes sun exposure and foods such as cod liver oil, salmon, milk, orange juice, eggs,

liver, cheese, sardines, margarine, yogurt and tuna fish.

2. Where it is stored: It is stored in bones.

3. Facts about deficiency of the vitamin: Rickets and osteomalacia, which leads to weak

bones, are diseases that appear when Vitamin D is deficient. As well, osteoporosis and

cancer can arise from low levels of Vitamin D.

4. Recommended amounts of the vitamin: The recommended amount of Vitamin D is 15

mcg for children, teenagers and adults, and 20 mcg for senior citizens.

5. Consequences of too much of the vitamin: An overdose of Vitamin D can raise calcium

levels in blood, can cause tissue calcification (damaging the kidneys, heart and blood

vessels), as well as symptoms such as heart arrhythmias, weight loss, polyuria, anorexia

and weight loss.

6. Extra information: When Vitamin D isnt sufficient, bone becomes thin and brittle,

leasing to other syndromes.

III. Vitamin E: alpha, beta and gamma

1. Role and source of vitamin: Vitamin E functions as an antioxidant and in immune

functions, as well as in metabolic processes, regulation of gene expression and cell

signaling. Some food sources of Vitamin E is sunflower oil and seeds, peanut butter,

wheat germ oil, almonds, peanuts, hazelnuts, corn oil, broccoli, spinach, kiwi fruit,

tomato, mango and soybean oil.

2. Where it is stored: Vitamin E is stored in blood vessels and livers in humans.

3. Facts about deficiency of the vitamin: There arent many problems when vitamin E is

deficient, but babies with low birth weight who are premature may have low levels of

vitamin E.

4. Recommended amounts of the vitamin: The adequate dosage for Vitamin E in teenager

and adults are 15 mg.

5. Consequences of too much of the vitamin: Excessive amounts of Vitamin E in a person

can cause hemorrhages or internal bleeding, which are really dangerous. As well, it

increases mortality rates when combines with other antioxidants. In men, it has been

studied that large quantities of vitamin E suppressants can cause prostate cancer.

6. Extra information: Vitamin E can help prevent or delay chronic diseases such as coronary

heart disease, cognitive decline, cancer and eye disorders.