A Guide to Water-Soluble Vitamins There are two kinds of vitamins, water-soluble and fat-soluble, and both are essential for optimal health. There are nine total water-soluble vitamins: vitamin C and eight B-complex vitamins. Water-soluble vitamins aren’t stored and pass quickly through the body, so it’s important to include them in your regular eating plan. Most of the water-soluble vitamins that are not used for essential processes are passed through your urine, though it is possible to consume too much of individual vitamins, usually through dietary supplements. Vitamin C Vitamin C , also known as ascorbic acid, is an antioxidant that helps prevent cell damage. It helps keep your skin and bones strong and healthy. Vitamin C is essential for collagen creation, iron absorption and keeping your immune system functioning. Daily Recommended Amount Men: 90mg Women: 75mg Not getting enough vitamin C can lead to scurvy, a condition characterized by weakness, poor wound healing and anemia. Too much vitamin C can lead to unpleasant symptoms including heartburn, bloating, headache and nausea and diarrhea. Men and women need different amounts of vitamin C, and women who are pregnant (85mg) or breastfeeding (120mg) require more. The recommended levels above are considered healthy for most people. Talk to your health care team if you have trouble meeting this threshold or experience signs of inadequate vitamin intake. Image caption could go here. Dietary Sources (not an exhaustive list) Bell peppers Broccoli Spinach Kiwi Strawberries Citrus fruits (e.g., oranges, lemons, limes, grapefruit) and juices B-complex Vitamins B-complex vitamins are important for your brain function, immune health and energy. B-complex Vitamins B-complex Vitamins Vitamin B1: Thiamin Thiamin helps the body convert carbohydrates into energy and plays an essential role in nerve function. It also has antioxidant properties, which protects cells from damage. Daily Recommended Amount Men: 1.2mg Women: 1.1mg Most people in the U.S. get enough thiamin from the foods they eat. Thiamin deficiency is rare but occurs more frequently in certain groups. Individuals with alcohol dependence, HIV/AIDS, diabetes, those who have had bariatric surgery and older individuals are all at increased risk. Deficiency can cause weight loss, reduced appetite, confusion, memory issues, weakness and heart problems. Image caption could go here. Dietary Sources Meat (e.g., pork and fish) Legumes, seeds and nuts Whole grains (e.g., fortified bread, cereal, pasta and rice) Vitamin B2: Riboflavin Riboflavin helps break down carbohydrates, protein and fats. It’s critical for carrying energy into cells. Recommended Daily Amount Men: 1.3mg Women: 1.1mg Most people in the U.S. get enough riboflavin from the foods they eat. Riboflavin deficiency is rare but occurs more freqently in certain groups. Vegetarian athletes, pregnant women, breastfeeding women, vegans and individuals who don’t eat dairy are at higher risk. Deficiency can lead to skin disorders, hair loss, sore throat and issues with your reproductive and nervous systems. Image caption could go here. Dietary Sources Eggs Lean meat Organ meat (e.g., liver and kidneys) Low-fat milk Mushrooms and spinach Fortified cereals, bread and grain products Vitamin B3: Niacin Niacin helps convert food into energy and it keeps your nervous system, digestive system and skin healthy. It also keeps blood vessels healthy and slows down aging. Recommended Daily Amount Men 19+: 16mg Women 19+: 14mg Most people in the U.S. get enough niacin from the foods they eat. Niacin deficiency is rare but occurs more frequently in certain groups. Undernourished people with AIDS, alcohol use disorder, anorexia, inflammatory bowel disease and liver cirrhosis, and individuals with low levels of iron and vitamins B2 are at higher risk of deficiency. Image caption could go here. Dietary Sources Poultry, beef, pork and fish Nuts, legumes and grains Enriched and fortified foods (e.g., bread and cereal) Vitamin B5: Pantothenic Acid Pantothenic acid helps convert food into energy, produce hormones and red blood cells and supports both the digestive and nervous systems. Recommended Daily Amount Adults 19+: 5mg Most people in the U.S. get enough pantothenic acid from the foods they eat. Pantothenic acid deficiency is extremely rare and typically occurs in individuals with an inherited disorder. Image caption could go here. Dietary Sources Beef, poultry, seafood and organ meats Eggs and milk Mushrooms, avocados, potatoes and broccoli Whole grains Peanuts, sunflower seeds and chickpeas Vitamin B6 Vitamin B6 helps convert food into energy, helps the immune system and supports brain and nerve function. It’s also essential for red blood cell creation and breaking down proteins. Recommended Daily Amount Adults 19-50: 1.3mg Adult men 50+: 1.7mg Adult women 50+: 1.5mg Most people in the U.S. get enough vitamin B6 from the foods they eat. Vitamin B6 deficiency is uncommon, though it occurs most often in certain groups. Individuals who have had kidney transplants or are on dialysis for kidney failure are at increased risk of deficiency, as well as individuals with autoimmune disorders (e.g., rheumatoid arthritis, celiac disease, Crohn’s disease, IBS) and individuals with alcohol dependence are at higher risk. Deficiency symptoms include dry, cracked skin, anemia, feelings of depression and a weakened immune system. Image caption could go here. Dietary Sources Poultry, fish and organ meats Starchy vegetables (e.g., potatoes) Non-citrus fruits Vitamin B7: Biotin Biotin is necessary for fatty acid and glucose formation, as well as metabolizing carbohydrates and amino acids. It also supports skin, hair and eye health. Recommended Daily Amount Adults 19+: 30mcg Most people in the U.S. get enough biotin from the foods they eat. Biotin deficiency is uncommon, though it occurs most often in certain groups. People with a rare biotin deficiency genetic disorder, alcohol dependence and pregnant and breastfeeding women are all at risk. Biotin deficiency symptoms include thinning hair, brittle nails, rash, seizures and infection. Image caption could go here. Dietary Sources Meat, fish, eggs and organ meats Seeds and nuts Vegetables (e.g., sweet potatoes, spinach, broccoli) Vitamin B9: Folate/Folic Acid Folate helps the body produce red blood cells, form DNA and is key in preventing birth defects during pregnancy. Recommended Daily Amount Adults 19+: 400mcg Pregnant women: 600mcg Breastfeeding women: 500mcg Most people in the U.S. get enough folate from the foods they eat. Folate deficiency is rare, though it occurs most often in certain groups. Teen girls age 14-18, women age 19-30 and non-Hispanic black women, people with AUD, celiac disease, IBS and a particular gene variant have an increased risk. Deficiency symptoms can result in anemia, moodiness, fatigue, issues concentrating, headache and shortness of breath. For groups with higher recommended daily amounts, a folic acid supplement may be beneficial to make sure daily goals are met. Image caption could go here. Dietary Sources Beef liver Nuts, beans and peas Fruits and fruit juices (e.g., oranges and orange juice especially) Vegetables (e.g., sweet potatoes, spinach, broccoli) Vitamin B12 Vitamin B12 has many jobs in the body: red blood cell formation, nervous system function, DNA replication and cell growth and metabolizing macronutrients effectively. It is the only B-complex vitamin that can be stored in the body; it can be stored in the liver for years. Recommended Daily Amount Adults: 2.4mcg Pregnant women: 2.6mcg Breastfeeding women: 2.8mcg Most people in the U.S. get enough vitamin B12 from the foods they eat. Vitamin B12 deficiency is rare for most adults since it’s the only stored B-complex vitamin, though it occurs in some groups. Older individuals, people with the autoimmune disease atrophic gastritis, anemia, individuals who have undergone stomach or intestinal surgery, those with celiac or Crohn’s disease and vegetarians and vegans are at greater risk. Deficiency can lead to symptoms of tiredness, weakness, pale skin, weight loss and infertility. It can take years for deficiency to become noticeable and dietary supplementation may be recommended. Image caption could go here. Dietary Sources Fish, meat, poultry, eggs, milk and other dairy products Clams, oysters and beef liver Some breakfast cereals, nutritional yeasts and other fortified products Tips to Boost Your Vitamin Intake Mix It Up: A healthy eating plan includes fruits, vegetables, proteins, dairy and whole grains. Consuming a variety of these foods each day can help you reach the amount of each vitamin needed for good health. Eat the Rainbow: The color of fruits and vegetables is related to the nutrients they provide. Reach for those that appear deeper or brighter in color, as they often contain more vitamins and minerals. Pick Fortified Foods: B-complex vitamins are often added to dairy products, beverages and cereals in a process called fortification. Choosing items that are fortified can help you meet the recommended level of many B-complex vitamins. Try a Healthy Swap: Sometimes making a simple switch can make a big difference in the nutrients you’re getting from your eating plan. For some ideas, check out Try this Instead! Healthy Recipe Swaps. Additional ResourcesCenters for Disease Control and Prevention - “Healthy Eating Tips”Medline Plus - “Vitamins”MyPlate - “United States Department of Agriculture”ReferencesCenters for Disease Control and Prevention - “Why Micronutrients Matter”National Institutes of Health - “Biotin”National Institutes of Health - “Folate”National Institutes of Health - “Niacin”National Institutes of Health - “Riboflavin”National Institutes of Health - “Thiamin”National Institutes of Health - “Vitamin B12”National Institutes of Health - “Vitamin B6”National Institutes of Health - “Vitamin C”
