Micronutrients: Vitamins and Minerals

Fat-Soluble Vitamins - Greasy Power Pack

• General: Absorbed with dietary fats & bile; require chylomicrons for transport. Stored in liver & adipose tissue; slower excretion, higher toxicity risk. 📌 Mnemonic: ADEK.
• Vitamin A (Retinoids): Vision (rhodopsin cycle), epithelial integrity, immunity. Deficiency: Nyctalopia, xerophthalmia, Bitot's spots. Toxicity: Teratogenic, hepatotoxicity.
• Vitamin D (Calciferol): Calcium ($Ca^{2+}$) & phosphate ($PO_4^{3-}$) homeostasis (↑ intestinal absorption). Active: Calcitriol (1,25-dihydroxycholecalciferol). Deficiency: Rickets (children), osteomalacia (adults).
• Vitamin E (Tocopherols): Major lipid-soluble antioxidant; protects cell membranes. Deficiency: Rare; hemolytic anemia (preterm infants), ataxia.
• Vitamin K (Phylloquinone, Menaquinone): Coenzyme for γ-glutamyl carboxylase; activates clotting factors II, VII, IX, X, Protein C & S. Deficiency: Hemorrhagic disease (newborns), ↑PT.

  ⭐ Warfarin acts as a Vitamin K antagonist, inhibiting Vitamin K epoxide reductase.

Water-Soluble Vitamins - Aqua Vitality Crew

• General: Not stored (except B12), urinary excretion, coenzyme precursors.
• B-Complex & Vit C. 📌 Mnemonic (B-vitamins): Tender Romance Never Proved Perfectly By Folk Chants.
• B1 (Thiamine): Deficiency: Beriberi, Wernicke-Korsakoff syndrome.
• B2 (Riboflavin): FAD, FMN. Deficiency: Cheilosis, angular stomatitis.
• B3 (Niacin): NAD, NADP. Deficiency: Pellagra (3Ds).
• B5 (Pantothenic Acid): CoA component. Deficiency: Burning feet syndrome.
• B6 (Pyridoxine): Transamination (PLP). Deficiency: Neuropathy (INH), sideroblastic anemia.
• B7 (Biotin): Carboxylation. Deficiency: Dermatitis, alopecia (avidin).
• B9 (Folate): THF coenzyme. Deficiency: Megaloblastic anemia, NTDs.
• B12 (Cobalamin): Methylation. Deficiency: Megaloblastic anemia, pernicious anemia, neuro deficits.
• Vitamin C (Ascorbic Acid): Collagen synthesis, antioxidant. Deficiency: Scurvy.

⭐ Folate (B9) requires Vitamin B12 for its conversion to the active form, tetrahydrofolate; deficiency of either can lead to megaloblastic anemia.

Major Minerals - Macro Element Essentials

• Calcium (Ca): Bones/teeth, muscle/nerve function, blood clotting. RDA: 1000-1300 mg. Deficiency: Osteoporosis, tetany.
• Phosphorus (P): Bones/teeth, ATP, DNA/RNA. RDA: 700 mg. Deficiency: Weakness, bone pain.
• Magnesium (Mg): Enzyme cofactor, muscle/nerve function, glucose control. RDA: 300-400 mg. Deficiency: Cramps, arrhythmias.
• Sodium (Na): ECF balance, nerve signals. AI: 1.5 g (NaCl 3.8 g). Deficiency: Hyponatremia.
• Potassium (K): ICF balance, nerve/muscle function, heart rhythm. AI: 4.7 g. Deficiency: Hypokalemia.
• Chloride (Cl): Fluid balance, $HCl$ (stomach). AI: 2.3 g. Follows Na.
• Sulfur (S): In amino acids (Met, Cys), vitamins. Via protein.

⭐ Hypokalemia (K⁺ < 3.5 mEq/L) causes muscle weakness, fatigue; ECG: flat T-waves, U-waves.

Trace Minerals - Micro Mighty Metals

Required in <100mg/day. Crucial for enzyme, hormone, and structural functions.

• Iron (Fe): O₂ transport (Hb). Def: Microcytic anemia, koilonychia. 📌 "Vitamin C Casts Iron" (Vit C ↑ absorption).
• Iodine (I): Thyroid hormones ($T_3, T_4$). Def: Goiter, cretinism. RDA: 150 µg.

  ⭐ Iodine deficiency is the most common preventable cause of intellectual disability worldwide.

• Zinc (Zn): Enzyme cofactor, immunity. Def: Growth retardation, acrodermatitis enteropathica, dysgeusia.
• Copper (Cu): Fe metabolism (ceruloplasmin), collagen. Def: Menkes, anemia. Wilson's (Tox).
• Selenium (Se): Antioxidant (glutathione peroxidase). Def: Keshan disease (cardiomyopathy).
• Fluoride (F): Bone/teeth strength. Def: Caries. Tox: Fluorosis.
• Chromium (Cr): Insulin action (GTF). Def: Glucose intolerance.
• Manganese (Mn): Cofactor (SOD, pyruvate carboxylase).
• Molybdenum (Mo): Cofactor (xanthine oxidase).

High‑Yield Points - ⚡ Biggest Takeaways

• Vitamin D deficiency causes Rickets/Osteomalacia; active form is 1,25-(OH)2 D3.
• Vitamin B12 (Cobalamin) deficiency: megaloblastic anemia, neuropathy; needs Intrinsic Factor.
• Folate (B9) deficiency: megaloblastic anemia; vital in pregnancy (prevents NTDs).
• Iron deficiency: commonest cause of microcytic hypochromic anemia.
• Iodine: for thyroid hormones (T3/T4); deficiency causes goiter, cretinism.
• Vitamin C (Ascorbic acid): antioxidant, collagen synthesis; deficiency causes Scurvy.
• Vitamin K: essential for blood clotting (factors II, VII, IX, X).