There are nine water soluble vitamins. As the name suggests, they dissolve in water. These vitamins are not stored in the body and the excess is therefore excreted via urine. They can be found from a variety of plant and animal foods and must be consumed each day.
The table below provides a brief summary of the function of the vitamins, where they can be found and how deficiency presents.
Vitamin
Function
Source
Deficiency
Thiamin (vitamin B1)
Plays a role in carbohydrate metabolism – producing energy for the body
Necessary for healthy growth, appetite, digestion
Maintains healthy muscle contractions and nerve function
Vegemite
Rice bran
Fortified breakfast cereal and grain products
Nuts and seeds e.g. sunflower seeds, peanuts, sesame
Pork
Wheat flour
Rolled oats
Legumes
Dry beriberi
Irritability
Weight loss
Muscle wasting
Confusion
Heart abnormalities – cardiomegaly, tachycardia
Peripheral neuropathy, tingling throughout body
Wet beriberi
Above symptoms in conjunction with heart failure, oedema, pulmonary congestion
Wernicke-Korsakoff syndrome
Can be as a result of inadequate thiamine intake in conjunction with alcoholism. Results in confusion and can lead to coma.
Riboflavin (Vitamin B2)
Converts certain nutrients in to other forms e.g. tryptophan to niacin
Necessary for healthy growth and the production of red blood cells
Plays a role in energy metabolism – releases energy from carbohydrates
Milk, dairy products
Fortified breads and cereals
Vegemite
Eggs
Offal
Avoid exposure to light as this destroys riboflavin
Ariboflavinosis
Growth disturbance
Seborrhaeic dermatitis – skin lesions with scales of a greasy appearance
Eyes – itching, burning, photophobia, impaired vision
Sore lips, throat and/or mouth
Inflamed tongue potentially with a purple colour
Greasy skin around genitals
Niacin (vitamin B3)
Plays a role in the metabolism of carbohydrates and amino acids, providing energy to the body
Involved in tissue respiration (exchange of gases between the blood and tissues)
Can be made from tryptophan by the body
Assists in healthy functioning of the digestive system, nerves and skin
Beef, pork, chicken, lamb
Enriched wholegrain cereal and breads
Wheat bran
Eggs
Cows milk, cheese
Mushroom
Legumes
Liver
Nuts
Pellagra
Dermatitis
Scaly, red rash surrounding eyes, mouth and nose
Hair loss
Lethargy
Diarrhoea
Dementia
Painful tongue
Tremors
Pyridoxine (Vitamin B6)
Converts tryptophan to niacin
Necessary for growth
Assists in the metabolism of amino acids and glycogen and the synthesis of unsaturated fatty acids
Vegetables e.g. eggplant
Fruit
Meat e.g. veal, cod, salmon, mutton, chicken, oyster
Pistachio, peanut, sunflower seeds
Microcytic anaemia
Weakness
Cheilosis – fissuring and scaling of the lips
Insomnia
Glossitis – tongue inflammation
Stomatitis – Inflamed mouth and lips
Poor growth
Folate/ folic acid
Essential for the division of cells
Normal maturation of red blood cells
Biosynthesis of nucleic acids (including DNA and RNA) –vital role in foetal development.
Chicken/ lamb liver
Cereals/ cereal products
Peanuts, almonds
Vegetables e.g. Cabbage, asparagus
Legumes
Eggs
Megaloblastic macrocytic anaemia
Foetus neural tube defects
Poor growth
Large immature erythrocytes
Weakness
Depression
Irritability
Palpitations
Fatigue
Cyanocobalamin (Vitamin B12)
Folate metabolism
DNA synthesis
Helps break down fatty acids to produce energy
Plays a role in the production and maintenance of the myelin around nerve cells
B12 is produced by bacteria in the large intestine of animals. It is therefore found almost exclusively in animal products.
Mussels, oysters, sardines
Chicken, rabbit, beef, lamb, pork
Egg
Dairy
Liquorice
Bread
Fortified products
Pernicious anaemia
Yellow tinged skin
Tongue – smooth and red
Numbness, tingling, hot feet
Weakness
Stiffness
Fatigue which can result in paralysis
Secondary folate deficiency (and symptoms)
Malabsorption
Impotency
Incontinence
Memory loss
Who is at risk?
Vegans
Gastrectomy patients
Pantothenic acid (Vitamin B5)
Metabolism of carbohydrates, fats, protein and alcohol
Plays an important role as part of CoA in the breakdown and synthesis of numerous body compounds
Chicken, beef
Potatoes,
Oat-based cereals
Cashew, peanuts
Vegemite
Tomato
Liver, kidney
Egg yolks
Whole grains
Burning in feet
Numbness or tingling in toes and feet
Fatigue
Sleeplessness
Weakness
Biotin
Plays a role in the breakdown and synthesis of amino acids and fatty acids
Component of enzymes
Liver
Pork, chicken
Broccoli
Mushroom
Almonds, peanuts, sunflower seeds
Liquorice
Can occur following the ingestion of raw egg. Avidin in egg binds to biotin and inhibits absorption.Deficiency is rare but can involve:
Alopecia
Conjunctivitis
Paralysis
Seborrheic dermatitis
Ascorbic acid (vitamin C)
Maintains collagen – this assists with wound healing
Increases the absorption of non-haem iron e.g. plant sources of iron
Helps to build and maintain a healthy immune system
Protects cells against free radical damage
Guava
Parsley
Chilli
Capsicum
Citrus fruit
Brussel sprouts
Red capsicum
Strawberries, blackcurrants
Poor wound healing
Lesions
Swollen/ bleeding gums
Teeth loss
Oedema
Weakened bones/ rheumatic pains
Psychological alterations
The above table was adapted from the Griffith Handbook of Clinical Nutrition and Dietetics1
References
1. Stewart R.Griffith Handbook of Clinical Nutrition and Dietetics. 4th ed. Queensland: Griffith University; 2011.
Contact us for results focused nutritional advice
This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist.
If you have questions about water soluble vitamins or other nutrition related issues, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns.
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