hello welcome back the next vitamin that we're going to learn about is pantothenic acid or B5 this is a unique vitamin in that it is found in a lot of foods and it also has a lot of functions so I always think of this one as widespread and literally the term panto means every sight so this is one that we'd really have to work hard at to have a true deficiency and I always tell folks if there's a deficiency in this vitamin there's likely a deficiency in many of our vitamins in terms of functions the only one that I'll have you learn or associate with B5 is co-enzyme a so pantothenic acid in the body helps to synthesize co-enzyme a which we know is an essential component of Many metabolic reactions just in the picture here on the slide you can see the compound it synthesizes for us for our metabolic pathways of macronutrients and that's acetal COA so huge huge huge function here of coenzyme a synthesizing acetal COA other things that co-enzyme a can lead to are the synthesis of steroid hormones cholesterol synthesis and essential ioso amongst many others so bottom line a lot of different functions in the body and in terms of food it is pretty widespread so that's the big thing to remember with this unique nutrient uh I will say that unprocessed Foods tend to be a little bit better when it comes to grains nuts and legumes but we can find it in cooked Foods it's not one that's as readily destroyed of some of the others all right so that's all I have on this one next up we're going to spend a few minutes on vitamin B6 which is also known as paradoxine so one way that I always remember paradoxine or B6 is for the p in parado doxin and the p in protein this is a vitamin that has many many reactions in the body particularly with protein metabolism or amino acid synthesis as well so think proteins for paradoxine when we look at the three forms that you see on the slide we can find various forms of B6 depending on what type of food it is the most common one is the middle one here and this is PLP and it's coming from an aldhy form so when you see on the next slide I'll show you an example when you see the circle with the PLP inside that's referring to the most common form of vitamin B6 as a co-enzyme okay so as I alluded to a lot of coenotic reactions one that I do want to talk about is how it works to promote trans amination so the word trans amination literally means the transfer of a of an amino group excuse me so transfer of an amino group so when we look down here at this glutamate molecule this is an amino acid we have our Central carbon we have our Aman group we have our acidic group the hydrogen as always so that's the same and then we have our side group so what PLP can do this enzyme that contains vitamin B6 it can actually help to transfer the amino group from glutamate to a carbon skeleton of another compound thus creating another amino acid so if you remember in the protein chapter I talked about how we can make non-essential amino acids in the body from essential amino acids this is an example of how that can occur so we've got our foundational amino acid our essential amino acid we can then go through trans amination reactions to synthesize non-essential amino acids uh through these processes as well the transfer of amine groups we can actually break down compounds as well this is going beyond the scope of our class but for those of you interested this is how we can break down homocysteine and some other compounds that can build up in our system all right so remember the P for the protein and the trans mination reaction will be one that you'll recall other functions that we find for this vitamin there is some good research that it's involved in nervous system Health as well as the immune system I've heard more of the nervous system particularly re related excuse me to appropriate nerve conduction hemoglobin is a protein that we've all heard of vitamin B6 helps to synthesize it a deficiency in B6 in theory could lead to anemia and then some research out there with morning sickness or nausea during the pregnancy State there might be some benefit for having a bit more B6 in the diet to help with this food sources generally protein so another good reminder there for the PE and protein we do however find it in some of our plant-based Foods I listed the ones that are the most dense sources of B6 the RDA is a generally small one this is why most individuals are not low in this nutrient the only time I've actually ever seen it low in individuals is if they're extremely malnourished and not taking in much food at all however there are some some places in the country where this can be more at risk with living in poverty and such the symptoms that can occur when when is deficient we can see similarities to ripol flaven deficiency where there's the inflamed mouth the lips also the skin around the oral cavity can be inflamed and also potentially anemia where we just don't have the hemoglobin being synthesized as readily in your book they also noted how heavy alcoholics can be deficient in B6 as well as the other B vitamins because alcohol can destroy the nutrients so keeping in mind if you work in a clinical setting and you're working with a lot of liver disease patient P who have a history of alcoholism then B6 as well as some of the other B vitamins may be ones that you'll see supplemented at a higher amount toxicity this is not one that we want to mess with it can cause nerve damage this was actually seen back in the 1990s and early 2000s when bodybuilders decided to partake in taking excess vitamin B6 the thought here one thought being because it's helpful for protein reactions such as making of non-essential amino acids then perhaps more is better perhaps taking it can synthesized protein we know that's not the case however the that's unfortunately what started happening with the nutrition misinformation out there and we did find that there were some individuals who abused the vitamin enough to cause problems with coordination if it gets past a certain point it can be permanent nerve damage so again not not really a reason to supplement with this one there's some research out there that there may be benefit of taking higher amounts for conditions like the PMS like kpal tunnel or even the morning sickness that I alluded to however the research really is mixed on it some studies will find that because of its role with the nervous system it can help carpal tunnel which is a nervous system condition however other studies find that there's no world difference between it and a placebo that combined with the thought that it can become toxic for some individuals would lead me to recommend other treatments for for those conditions however you may hear about it in the the real world if you will that this is something that may and can be used in certain scenarios okay I've got one more to cover in this presentation and then we'll hit our last two vitamins in our last segment so biotin is B7 as the others it is a co-enzyme in many processes of metabolism I'm going to show you my next slide here where I've got it Illustrated this is from our textbook and they walk you through just three Pathways in this example of how biotin is essential so a letter A here it's walking us through how biotin helps to uh add a group basically a carbon dioxide group to p arate which then can synthesize the first compound in the CB cycle which is oxaloacetate so without this particular nutrient we don't have that enzymatic reaction occur as well and it could potentially slow down the Krab cycle the letter B here is walking us through how it can help to break down some of our amino acids into compounds that can be used as energy and then letter C overviewing how from aceto into the synthesis of fatty acids how biotin can be helpful I will tell you a deficiency in biotin really will affect many energy Pathways these are just three examples of the nutrient there are many others as well the good thing for us is that it is pretty widespread in Foods uh that should actually say whole grains not wild grains whole grains are a great source as are protein-based foods interestingly this is a vitamin that can also be synthesized in our bodies if our bacteria and our colon are getting in good soluble fiber they can synthesize a bit which we then absorb into uh into the bloodstream if you will the AI is pretty low it's in micrograms and most folks do get in enough of this nutrient if they're eating General Foods deficiency state would occur during a famine or time where there's not access to Foods there is another def another population that can be affected which is worth mentioning here individuals who consume a lot of raw egg whites can also be at risk for deficiency and it's not so much that they're not taking it in through the diet it's more that the raw egg whites have a protein in them called a avidin which is in the parenthesis here and avidin binds to biotin so even though eggs are a source of biotin if the entire egg is being consumed in a raw form particularly that egg white then the avidin can neutralize the Biotin and we don't absorb it uh we saw this back again in the '90s and the 2000s with wrestlers and bodybuilders who were consuming a lot of raw egg whites each day and what the symptoms were inflammation the skin hair loss and even some neurological problems that's where you'll see it most likely in humans a lot of the other studies done on it for a deficiency State have been in rats and mice where they've created a scenario where they're deficient and then they assess and see what types of symptoms come up and these are the the symptoms that do come up just a fun fact for you when you cook raw egg whites that protein avidin is actually denatured so so remember denaturation it's denatured so it's not as active and it won't bind to the biotin any longer the toxicity generally is harmless I would recommend not really going more than 200 milligrams a day just due to not really absorbing much more than that but there is some research out there that suggests it may strengthen the hair and the nails so if someone is considering it again 200 Mig a day for a couple of months and then obsess the hair and nails is not a bad idea sometimes this vitamin is called the beauty vitamin B for Biotin and B for beauty so you might remember it in in that connotation as well all right my last side here was an overview of the reactions dependent on this nutrient so when we pick up we will go over a little bit of a longer section over the last two vitamins which are very important ones we're going to talk about folate and b12 and then wrap up the chapter