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Water Soluble Vitamins Fat or water soluble vitamins? Vitamins A, D, E and K are fat soluble. This means that a certain amount of fat is needed in the diet to help the body absorb these vitamins. Unused supplies can be stored in the body. The B group vitamins (consisting of vitamin B1, vitamin B2, vitamin B6, vitamin B12, niacin, pantothenic acid, biotin and folic acid) and vitamin C are water soluble. They cannot be stored in the body so we need a daily supply of them from the diet. In animal nutrition, chlorine is usually also referred to as a B-complex vitamin. Water soluble vitamins include | | Source | Functions | Deficiency/Cause | Suggested daily intake | Vitamin B1
Thiamine |  | Neurotransmitter synthesis. ATP production, muscle function (especially heart). Releases energy from food. Aids the nervous system. May benefit pregnant or breastfeeding women, the elderly, drinkers, or athletes. | Potential: Very Common.
Contributed by: food processing, cooking, storage, tea, coffee, alcohol and malabsorption.
Prescription drugs: Antibiotics, diuretics, phenytoin
Symptoms: Appetite loss, fatigue, reduced endurance, nervousness, nausea, decreased cardiac function (CHF, cardiomyophaty), decrease learning capacity, age-related cognitive decline, Alzheimer's, Beriberi.
| 1.0-1.3 mg | Vitamin B2
Riboflavin |  | Releases energy from food. May benefit pregnant or breastfeeding women, drinkers or smokers.
Important for ATP production, growth, whole energy metabolism, antioxidant properties, regeneration of glutathione and activation of vitamin B6.
| Potential: Low.
Contributed by: Poor diet.
Prescription drugs: Antibiotics, tricyclic antidepressants, oral contraceptives.
Symptoms: Poor iron absorption/anemia, decreased free radical protection,impaired thyroid function, B6 deficiency, lesions of mouths and tongue, poor concentration, fatigue, reduced endurance, eye problems (catracts), elevated homocysteine: risk of athrosclerosis/CAD.
| 1.1-1.5 mg | Vitamim B3 Niacin |  | Role in energy production (Kreb's Cycle), metabolism, reduction of cholesterol and triglrceride levels, reduction of anxiety. | Potential: Very Common (up to 33% of Americans).
Contributed by: High sugar consumption and low fat diets.
Prescription drugs: Antibiotics, oral contraceptives.
Symptoms: Psychic disorders (mental confusion and anxiety), nausea, weight and strength loss (reduced endurance), fatigue, burning sensation
Pellagra, cracking and scaling skin, digestive abnormalities.
| 13-17 mg | Vitamin B6
Pyridoxine |  | Enzyme co-factor. Role in protein and fat metabolism. Promotes healthy skin and nerves. Helps to produce hormones and antibodies. May benefit women before menstruation and during pregnancy. | Potential: Common
Contributed by: Food processing, cooking, B2 deficiency, rancid fats in fried foods, alcohol, tobacco, soft drinks, bran (interferes with absorption).
Prescription drugs: Antibiotics, estrogens, diuretics, oral contraceptives, theophylline.
Symptoms: Impaired serotonin synthesis, nervous disorders, seizures, depression, sleep disturbances, skin abnormalities, elevated homocysteine: risk of athrosclerosis/CAD, Increased neuroendocrine response to hypoglycemia. | 1.2-1.5 mg | Folic Acid
Folate |  | Role in protein metabolism, growth and development processes.
Promotes production of blood cells (DNA, RNA synthesis/cell division/maturation of RBCs and immune system cells). Protects against cell dysplasia, breakdown of homocysteine. Important for nerve function. | Potential: Very Common
Contributed by: food processing, cooking, poor diet/advanced age.
Prescription drugs: aspirin, barbiturates, celecoxib, H2 blockers, steroids, NSAIDS, oral contraceptives, valprioc acid, phenytoin.
Symptoms: Impaired blood cell number and development, anemia, impaired immune function, dysplasia (cervical, mucusal inflammations), nausea, neural tube defect in newborns, elevated homocysteine: risk of atherosclerosis/CAD, fatigue, insomnia, premature hair loss. | 400 mcg DFE(1) | Vitamin B12
Cobalamin |  | N/A; synthesis/growth factor, maturation of RBCs and immune system cells, myelin synthesis/nervous system function, melatonin synthesis
Essential for healthy nerve and red blood cells. May benefit pregnant or breastfeeding women, vegetarians, the elderly and growing children. | Potential: Very Common
Contributed by: malabsorbtion: overgrowth of intestinal bacterial/parasites, age: atrophy of parietal cells, decreased intrinsic factor production, stress, alcohol, tobacco, caffeine, vegetarian dient.
Prescription drugs: H2 blockers, proton pump inhibitors, metformin, phenytoin, cholchicne potassium supplements.
Symptoms: Pernicious anemia, bleedings, psychic disturbances and mental deterioration, sleep disorders, impaired immune function, reduced melatonin levels, mucosal dysplasia, elevated homocysteine: risk of atherosclerosis/CAD, fatigue, reduced edurance. | 2.4-3 mcg | Pantothenate
Pantothenic Acid |  | Central role in metabolism (synthesis of acetylcholine, phospholipids, porphrin, steroid hormones). Role in growth and development processes. Helps produce cholesterol, hormones, blood and antibodies. Important in the detoxification of alcohol, stress reduction/adrenal function. Plays a role in tissue regeneration (wound healing/skin health). | Potential: Rare
Contributed by: alcohol, coffee/tea, smoking
Symptoms: fatigue, nausea, paresthesia, "burning feet syndrome | 5-6 mg | Biotin
Vitamin H |  | ATP production. Central role in metabolism. Role in cell development and cell growth.
Responsible for healthy function of nervous system, glands and bone marrow. Responsible for formation of blood cells and skin tissue (healthy hair, skin and nails) | Potential: Rare
Prescription drugs: antibiotics, phenytoin, carbamazepine.
Symptoms: abnormal pyruvate decarboxylase especially in diabetes | 30-60 mcg | Vitamin C
Ascorbic Acid |  | Central role in metabolism
Important role as antioxidant (protection of cells and other vitamins against aggressive oxygen)
Regulation of oxygen supply for cells
Important role for the immune system.
Contributes to the maintenance of healthy bones, teeth and -blood vessels (collagen synthesis)
Plays a role in wound healing.
Regulation of hormones and neurotransmitters
Important for the psychological balance
| Potential: Common
Symptoms: Gingival problems, microbleedings, psychic disturbances, diminished immune defense, Scurvy. | 45-100 mg | (1) DEF = dietary folate equivalent
Recommendations for daily intake of vitamins vary from country to country. The above suggestions are for adults and are based on the recommendations by WHO/FAO, D.A.CH. and the US Food and Nutrition Board. For an overview and comparison of Current and Historical Dietary Intake of Vitamins and Minerals, please check the Dietary Reference Intake. | |
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