- Written by Nutritionist Ng Sheng Xin
Water-soluble vitamins dissolve in water and are not stored by the body. Since they are eliminated in urine, they need to be replenished regularly in our diet. The water-soluble vitamins include the vitamin B-complex group and vitamin C.
Vitamin B
The B vitamins are a group of eight nutrients, each with unique roles in keeping the body healthy.
Vitamin B complex is composed of eight B vitamins:
B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic Acid
B6 - Pyridoxine
B7 - Biotin
B9 - Folic Acid
B12 - Cobalamin
Vitamin B1 - Thiamin
Benefits
Enables body to use carbohydrates as energy
Plays a key role in nerve, muscle, and heart function
Dietary Sources
Unrefined and unprocessed grains
Yeast
Beef / Pork
Pulses
Symptoms of Deficiency
Loss of appetite
Muscle weakness
Tingling sensation in limbs
Fatigue
Reduced reflexes
Beriberi
Swelling at legs
Risk of Overdose
Evidence does not confirm any harm from too much vitamin B1. High dose of vitamin B1 may affect its absorption rate.
Vitamin B2 - Riboflavin
Benefit
Enables body to use carbohydrates, protein, and fats as energy
Dietary Sources
Dairy products
Whole grains
Nuts
Eggs
Almonds
Yeast
Dark green leafy vegetables
Symptoms of Deficiency
Cracks at the corners of the mouth
Mouth ulcer
Red and cracked lips
Inflammation of the tongue
Skin problem
Risk of Overdose
Evidence does not confirm any harm from too much vitamin B2, excess of it will be excreted through urine.
Vitamin B3 - Niacin
Benefits
Breaks down carbohydrates, protein, and fats to supply energy for the body
Keeps the skin and nervous system healthy
Dietary Sources
Liver
Lean meat
Nuts like peanut
Legumes
Egg
Fish
Symptoms of Deficiency
Fatigue
Dementia
Diarrhea
Dermatitis (inflamed skin)
Can be fatal if left untreated
Risk of Overdose
Supplemental dose exceeds 35mg/day cause flushed skin.
Vitamin B5 - Pantothenic Acid
Benefits
Enables body to utilize carbohydrates, protein, and fats as energy
Maintains a healthy skin and hair
Helps in the formation of red blood cells
Maintains a healthy nervous system and liver
Produces sex and stress-related hormones in the adrenal glands
Dietary Sources
The bacteria in our intestine can produce this vitamin
Royal jelly
All types of meat and animal organs
Whole grains
Seafood
Dairy products
Egg yolks
Legumes
Symptoms of Deficiency
Production of aldosterone, a type of hormone that is secreted on the adrenal gland, is decreased, which can have an impact on our blood pressure.
Others are fatigue, gastrointestinal problems, nerve damage that can cause burning feet, and impaired muscle coordination like muscle pain or muscle spasm.
Risk of Overdose
Evidence does not confirm any harm from too much vitamin B5.
Vitamin B6 - Pyridoxine
Benefits
Turns carbohydrates, proteins, and fats into energy
Helps in the formation of red blood cells
Helps to create neurotransmitters that regulate emotions
Dietary Sources
Banana
Poultry
Fish
Fortified foods such as breakfast cereals
Chickpea
Potato
Symptoms of Deficiency
Anemia
Tingling, numbness, and pain in the limbs
Mood swings
Weakened immune system
Seborrheic dermatitis
Risk of Overdose
Nerve damage and pain or numbness in the limbs and loss of control of body movement if supplementation of Vitamin B6 exceeds 100mg/day.
Vitamin B7 - Biotin
Benefits
Turns carbohydrates, proteins, and fats into energy
Supports the healthy growth of the hair and nails
Dietary Sources
Bacteria in intestine is able to produce this vitamin
Organ meat
Cooked whole egg
Yeast
Symptoms of Deficiency
Fatigue
Hair loss
Brittle nails
Scaly
Red rash
Impaired immune function
Risk of Overdose
Evidence does not confirm any harm from too much vitamin B7, excess of it will be excreted.
Vitamin B9 - Folic Acid
Benefits
Helps form healthy new red blood cells
Crucial for DNA synthesis and repair
Reduces the risk of neural tube defects (NTD)
Dietary Sources
Spinach
Organ meat
Egg
Fortified foods such as breakfast cereals
Whole grains
Papaya
Symptoms of Deficiency
Megaloblastic anemia
Fatigue and weakness
Retarded growth
Infants may suffer from neural tube defects (NTD) during pregnancy
Increase the risk of getting cardiovascular disease
Risk of Overdose
Maximum supplementation of folic acid is set at 1000mcg as high dose of folic acid may mask vitamin B12 deficiency, but overall there is no cause for concern as it can readily excreted from the body.
Vitamin B12 - Cobalamin
Benefits
Helps in the formation of red blood cells
Crucial to normal function of the brain and the nervous system
Helps to create and regulate DNA
Dietary Sources
Only exist in animal foods
Vegetarian or vegan individuals could get from shiitake mushroom, nori, yeast and vitamin B12-fortified food
Symptoms of Deficiency
Pernicious anemia
Megaloblastic anemia
Weakness
Lethargy
Irregular heartbeat
Numbness and tingling in the hands and feet
Loss of appetite
Risk of Overdose
No toxic or adverse effects have been associated with high intakes of vitamin B12 from food or supplements.
Vitamin C
Benefits
Synthesis of collagen and carnitine
Acts as an antioxidant
Improves iron absorption
Boosts the immune system
Enhances wound healing
Dietary Sources
All fruits and vegetables, potato and sweet potato
Maximum intake of vitamin C is 2000mg/day
Symptoms of Deficiency
Scurvy
Bleeding gums
Loosen teeth
Slow healing of wound
Anemia
Easy bruising
Poor immunity
Risk of Overdose
Overdosing through supplementation may cause diarrhea, gastrointestinal discomfort, kidney stones formation, increased iron absorption leading to iron overload, which can cause serious damage to the heart, liver and pancreas, reduce vitamin B12 status and erosion of dental enamel.