The water-soluble vitamins (B and C) pass freely from one tissue to other. If you consume water-soluble vitamins in excess amounts than needed, they are usually excreted by the kidneys and do not cause toxicity like fat-soluble vitamins. Small frequent doses of these vitamins are needed as they are not stored. Some water soluble vitamins like niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits like fat-soluble vitamins. If you eat a balanced nutritious diet your body will get all the water soluble vitamins in enough quantity and you won’t need supplements. Some people like---- people more than 50 years of age and some vegetarians may need vitamin supplements.
| Water-soluble vitamins | ||
| Nutrient | Function | Sources |
| Thiamine (vitamin B1) | Forms part of an enzyme involved in energy metabolism, needed for nerve function | Present in moderate amount in all nutritious foods—milk, eggs, meat, whole-grain or enriched breads and cereals, legumes, nuts and seeds |
| Riboflavin (vitamin B2) | Forms part of an enzyme involved in energy metabolism, needed for normal vision and skin health | Milk and milk products, green leafy vegetables, whole-grains, enriched breads and cereals |
| Niacin (vitamin B3) | Forms part of an enzyme involved in energy metabolism, important for optimal functioning of nervous system, digestive system, needed for skin health | Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (like mushrooms, asparagus, green leafy vegetables), peanut butter |
| Pantothenic acid | necessary for several vital functions of the cells, needed for the metabolism of carbohydrates, proteins, and fats | Found in most plants and animals foods---rich sources are meats, liver, kidney, fish/shellfish, chicken, vegetables, legumes, yeast, eggs, and milk |
| Biotin | Needed for proper functioning of several enzymes | Found in most plants and animals foods; is produced in intestinal tract by bacteria |
| Pyridoxine (vitamin B6) | needed for utilization of energy from foods you eat, production of red blood cells, and functioning of nerves | Meat, fish, poultry, eggs, vegetables, fruits, wheat germ, walnuts |
| Folic acid | Needed for making DNA and healthy new cells in the body, especially red blood cells | leafy green vegetables, fruits, dried beans, peas and nuts, enriched breads, cereals and other grain products |
| Cobalamin (vitamin B12) | Needed for maintaining healthy nerve cells, formation of DNA and RNA | Found only in animal foods---good dietary sources are meat, poultry, fish, seafood, eggs, milk and milk products; vitamin B12 is not found in plant foods |
| Ascorbic acid (vitamin C) | Needed to form collagen in bones, cartilage, muscle, and blood vessels, aids in the absorption of iron, is an anti-oxidant | Found in fruits and vegetables--especially citrus fruits, cabbage family, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit |
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