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Understanding Water-Soluble Vitamins
Vitamin tablets that easily dissolve in water are known as water-soluble vitamins. These vitamins are carried to the body's tissues and are not stored in the body.
Vitamins B and C are water-soluble. They can keep your body healthy, help in energy production, and build your immune system.
Which Vitamin Dissolves in Water?
Nine water-soluble vitamins can be taken with a regular food diet. water-soluble vitamins include:
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6
- Vitamin B7 (biotin)
- Vitamin B9 (folate)
- Vitamin B12
- Vitamin C
Water Soluble Vitamins and Thier Deficiency
Vitamin B1 (Thiamine):
This is the first water-soluble vitamin that was discovered. There are various types of thiamine:
- Thiamine pyrophosphate is the most abundant form of thiamine in the body and is also found in whole foods.
- Thiamine triphosphate: This is less abundant in animal foods but contains less than 10% of the total thiamine, which can be found in animal tissue.
- Thiamine mononitrate: There is a synthetic form of thiamine that is added to animal food.
Deficiency:
- High sugar levels can increase thiamine elimination and can increase the risk of deficiency.
- People who drink alcohol are at high risk of deficiency. It is due to poor diet and impaired thiamine absorption.
- Some serious deficiencies can cause some major disorders such as beriberi.
- Various symptoms that can be seen are weight loss, mental problems and muscle weakness.
People can benefit from taking high-dose supplements that help reduce blood sugar and blood pressure. Vitamin B1 helps in metabolic processes that convert nutrients into energy.
Some of the richest dietary sources of thiamine include liver, pork, seeds, and whole-grain cereals.
Vitamin B2 (Riboflavin):
This is a water-soluble vitamin that can be used as a food colouring. There are various types of Riboflavin.
- Dietary substances are also known as flavoproteins. It releases riboflavin during digestion.
- Flavin adenine dinucleotide and Flavin mononucleotide can be found in a variety of foods.
Deficiency:
Riboflavin deficiencies are found very rarely in developed countries.
- Poor diet, old age and lung diseases can increase the risk.
- Some severe deficiencies can cause ariboflavinosis, which may lead to sore throat, inflamed tongue and skin problems.
People who are already taking enough food can avoid taking riboflavin supplements. But if vitamin B2 is low in our body then it may reduce the blood pressure and also reduce the risk of heart disease. A high dose of riboflavin will help in reducing migraines.
Vitamin B3 (Niacin):
Niacin is a vitamin that the body can produce from other nutrients i.e., amino acid tryptophan.
Types:
- Nicotinic acid: This acid is found in both plant—and animal-sourced foods. A high dose can cause a condition called niacin flush.
- Nicotinamide: It can be found in supplements.
Deficiency:
- The symptoms it shows are inflamed skin, mouth sores, diarrhea, insomnia, and dementia.
- Cereal grain is low in niacin.
Some benefits niacin can provide are:
- They help in bringing down the high levels of low-density lipoprotein cholesterol (bad).
- Raise high-density lipoprotein levels (good).
Vitamin B3 is found in many foods, including liver, fish, poultry, eggs, and daily dairy products. People eating low-protein diets are at a higher risk of deficiency.
Vitamin B5 (Pantothenic Acid):
These can be found in all food. There are various types of pantothenic acid:
- Coenzyme A: A common source of vitamins that can be found in food. It releases acid in the digestive tract.
- Acyl carrier protein is also known as coenzyme A. It is present in all foods and can release acid in the digestive tract.
- Panthenol: This is a form of pantothenic acid that can often be used as a supplement.
Deficiency:
- This deficiency can be found rare in industrialized countries.
- There is an adverse effect that can be seen in many parts, such as numbness, irritability, restlessness, and digestive problems.
Vitamin B6:
- Pyridoxine: Pyridoxine can be found in various fruits, vegetables, and grains as supplements.
- Pyridoxamine: This is a common type of Vitamin B6 that is present in animal-sourced foods.
Deficiency:
- Vitamin B6 can be found rarely. People who are addicted to alcohol can be at greater risk.
- The symptoms include anaemia, skin rashes and depression. Some large dose of pyridoxine is used to treat carpal tunnel syndrome.
- Specifically, this should be taken with a doctor's prescription.
Vitamin B7 (Biotin):
These supplements nourish the hair, nails, and skin. Proteins that consist of biotin when releasing a compound can be preferred as biocytin.
- Untreated biotin symptoms may show neurological symptoms.
- These are also found in animals that are fed high amounts of raw egg whites.
Deficiency:
Biotin supplements help in improving health. These may improve symptoms in people with multiple sclerosis and brittle nails.
Vitamin B9:
This was discovered from yeast but later was isolated from spinach. Various types of Vitamin B9:
- Folate: Vitamin B9 occurs naturally in food.
- Folic acid: Synthetic form added to processed foods. High-dose folic acid may cause harm to our bodies.
Deficiency:
- These occur on their own and are associated with nutrient deficiency and poor diet.
- Vitamin B9 anaemia is a common symptom. Deficiency can lead to birth effects on the brain, which can be called neural tube defects.
- Some studies suggest that supplements can reduce the risk of heart disease and also help control blood sugar.
Vitamin B12 (Cobalamin):
Vitamin B12 contains the metallic element cobalt, which is also known as cobalamin. There are various types of Vitamin B12, including cyanocobalamin, hydroxocobalamin, adenosylcobalamin, and methylcobalamin.
Deficiency:
- Vegetarian people can face some deficiency symptoms.
- Deficiency may also develop in older people. Vitamin B12 can be found rarely in some people.
Vitamin C:
- This is the only water-soluble vitamin that is not included in the vitamin B category. Ascorbic acid is one form of Vitamin C.
- This is the only water-soluble vitamin that is not included in the vitamin B category. Ascorbic acid is one form of Vitamin C.
Deficiency:
- The deficiency can be found mainly in people who don't eat fruit and vegetables.
- It can lead to some diseases known as scurvy.
- Fatigue and weakness are some of the main symptoms found in a person.
Vitamin C helps improve iron absorption from the meal and also helps people who have low or deficient iron. These also help lower blood pressure and can reduce the risk of heart disease.
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Book an AppointmentFrequently Asked Questions
Water-soluble means something that can dissolve in water. So, when we say a vitamin is water-soluble, it means it can dissolve in water and be absorbed into our bodies when we drink it.
The best water-soluble vitamins are generally considered to be vitamin C and the collection of B vitamins, which include: Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), B7 (biotin), Vitamin B9 (folate or folic acid), and Vitamin B12 (cobalamin).
These vitamins are essential for good health because they help the body use energy from food, support the immune system, and keep skin and hair healthy.
Foods like citrus fruits (oranges, lemons), berries, leafy greens (spinach, kale), whole grains, and beans are good sources of water-soluble vitamins.
Excess water-soluble vitamins are usually removed from the body through urine, but very high doses can sometimes cause stomach upset or other health issues.
Not getting enough can lead to problems like tiredness, weak immune system, and slower wound healing.
High doses of some water-soluble vitamins may cause mild side effects like upset stomach or diarrhea. Always follow recommended dosages.
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