What are the Water Soluble Vitamins?
Vitamin B, C, Biotin and Folic Acid, Sources and Deficiency
Sep 16, 2009
The B vitamins and vitamin C are water soluble, and although they are required by the body in only minuscule amounts, a constant intake is needed to avoid vitamin deficiencies, also known as avitaminoses. This is because unlike fat soluble vitamins, water soluble vitamins are not stored in the body. Overdose of a water soluble vitamin is not likely to be serious as any excess is excreted in urine.
Sources and Deficiency of B Vitamins (B1, B2, B3, B5, B6, B12, Biotin and Folic Acid)
- Vitamin B1 - Also known as thiamine. Vitamin B1 is found in animal products such as organ meat and pork, legumes, nuts, whole grains, vegetables and fruits. It is essential for energy production and the healthy functioning of the central nervous system. Vitamin B1 deficiency can lead to Beriberi (a nerve disease causing pain, swelling and paralysis of limbs).
- Vitamin B2 - Also known as riboflavin. Vitamin B2 is found in various foods including meat, eggs, milk, whole grains and green leafy vegetables. It is involved in energy metabolism, the construction and repair of body tissues, and steroid and red blood cell production. A vitamin B2 deficiency may lead to cheilosis (reddened lips and cracking at the corners of the mouth), and other skin disorders.
- Vitamin B3 - Also known as niacin, nicotinamide and nicotinic acid. Vitamin B3 is found in liver, lean meats, chicken, eggs, milk, grains and legumes. It is needed for energy production and a healthy digestive and nervous system. Niacin deficiency can lead to Pellagra (burning and scaling skin, diarrhoea, and mental impairment), while excess niacin may cause skin flushing and tingling.
- Vitamin B5 - Also known as panthothenic acid. Vitamin B5 occurs in many foods, such as meat, chicken and fish, eggs, milk, legumes, whole grains and vegetables. It is needed for energy metabolism, and a deficiency of vitamin B5 can lead to fatigue, insomnia, impaired coordination and nausea.
- Vitamin B6 - Also known as pyridoxine. Vitamin B6 is found in meat, poultry, fish, eggs and dairy products, as well as in vegetables, whole grains and seeds. It is needed for energy production and the formation of red blood cells. A deficiency of vitamin B6 can lead to irritability, twitching muscles, dermatitis, kidney stones and seizures.
- Vitamin B12 - Also known as cyanocobalamin and cobalamin. Vitamin B12 is found in meat, fish, eggs and dairy products, but is absent in plant foods. It is needed for haemopoiesis (the formation of red blood cells) and the release of energy from food. A deficiency of vitamin B12 may result in anaemia and neurological problems.
- Biotin - Also known as vitamin B7 and vitamin H. Biotin is found in meat, liver, egg yolks, nuts, legumes and vegetables. It is involved in energy production and a deficiency of biotin may lead to depression, dermatitis, fatigue and nausea.
- Folate - Also known as vitamin B9, folacin and folic acid. Folate is found naturally in foods such as legumes and green vegetables, while folic acid (the synthetic form of folate), is used in supplements and to fortify certain foods such as bread and breakfast cereals. Folate is important for the formation of red blood cells, and protects against neural tube defects in pregnancy. Folate deficiency can lead to anaemia and digestive problems.
Sources and Deficiency Symptoms of Vitamin C
Vitamin C is also known as ascorbic acid. It is found in many fruits and vegetables, such as strawberries, kiwi fruit, melon and citrus fruits, peppers, broccoli, kale, Brussels sprouts, tomatoes and potatoes. Vitamin C is an antioxidant which helps prevent cell damage, and is also needed for bone growth, collagen synthesis, protein metabolism, wound healing and a healthy immune system. Vitamin C enhances the absorption of non-haem iron (iron found in plant foods).
A vitamin C deficiency can cause scurvy, symptoms of which include anaemia, spongy gums, loose teeth, and bleeding beneath the skin. Children may develop malformed bones and teeth. Extremely large doses of vitamin C can cause diarrhoea or lead to the development of kidney stones.
A daily supply of the water soluble vitamins is necessary to prevent vitamin deficiency symptoms. This is easily achievable by eating a healthy balanced diet or by taking a good vitamin supplement if necessary.
For information about the fat soluble vitamins A, D, E and K, read What are the Fat Soluble Vitamins?
Sources:
- McArdle, W.D., Katch, K.I. and V.L. Katch. Exercise Physiology: Energy, Nutrition and Human Performance, 6th Ed. London: Lippincott Williams and Wilkins, 2007, 44-48
- Food Standards Agency. “Vitamins and Minerals.” (Accessed 16th September 2009)
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