Water-Soluble Vitamins: B-Complex and Vitamin C Fact Sheet No. 9.312 Food and Nutrition Series|Health by L. Bellows and R. Moore* What are Vitamins? and their influence is felt in many parts of Quick Facts Vitamins are essential nutrients found the body. They function as coenzymes that • B-complex vitamins and in foods. They perform specific and vital help the body obtain energy from food. The vitamin C are water-soluble functions in a variety of body systems, and B vitamins are also important for normal are crucial for maintaining optimal health. appetite, good vision, and healthy skin, vitamins that are not stored The two different types of vitamins nervous system, and red blood cell formation. in the body and must be are fat-soluble vitamins and water-soluble Thiamin: Vitamin B1 replaced each day. vitamins. Fat-soluble vitamins — vitamins What is Thiamin. Thiamin, or vitamin B1, • These vitamins are easily A, D, E and K — dissolve in fat before they helps to release energy from foods, promotes destroyed or washed out are absorbed in the bloodstream to carry out normal appetite, and is important in during food storage and their functions. Excesses of these vitamins maintaining proper nervous system function. are stored in the liver, and are not needed Food Sources for Thiamin. Sources preparation. every day in the diet. For more information include peas, pork, liver, and legumes. Most • The B-complex group is on fat-soluble vitamins, see fact sheet 9.315 commonly, thiamin is found in whole grains found in a variety of foods: Fat-Soluble Vitamins: A, D, E, and K. and fortified grain products such as cereal, cereal grains, meat, poultry, In contrast, water-soluble vitamins and enriched products like bread, pasta, eggs, fish, milk, legumes and dissolve in water and are not stored by the rice, and tortillas. The process of enrichment fresh vegetables. body. Since they are eliminated in urine, adds back nutrients that are lost when grains we require a continuous daily supply in our are processed. Among the nutrients added • Citrus fruits are good sources diet. The water-soluble vitamins include the during the enrichment process are thiamin of vitamin C. vitamin B-complex group and vitamin C. (B1), niacin (B3), riboflavin (B2), folate and Water-soluble vitamins are easily iron. • Using megadoses of destroyed or washed out during food How much Thiamin. The Recommended multivitamins or supplements storage or preparation. Proper storage and Dietary Allowance (RDA) for thiamin is is not recommended. preparation of food can minimize vitamin 1.2 mg/day for adult males and 1.1 mg/day loss. To reduce vitamin loss, always refrigerate for adult females (Table 1). These values are fresh produce, keep milk and grains away closely tied to calorie expenditure. from strong light, and use cooking water Thiamin Deficiency. Under-consumption from vegetables to prepare soups. of thiamin is rare in the United States due to wide availability of enriched grain products. However, low calorie diets as well as diets What are Water-Soluble high in refined and processed carbohydrates Vitamins? may place one at risk for thiamin deficiency. Alcoholics are especially prone to B-complex Vitamins thiamin deficiency because excess alcohol Eight of the water-soluble vitamins are consumption often replaces food or meals. known as the vitamin B-complex group: Symptoms of thiamin deficiency include: thiamin (vitamin B1), riboflavin (vitamin mental confusion, muscle weakness, wasting, B2), niacin (vitamin B3), vitamin B6 water retention (edema), impaired growth, (pyridoxine), folate (folic acid), vitamin and the disease known as beriberi. Thiamin deficiency is currently not a problem in the B12, biotin and pantothenic acid. The B © Colorado State University United States. vitamins are widely distributed in foods, Extension. 3/02. Revised 11/12. Too much Thiamin. No problems with overconsumption are known for thiamin. www.ext.colostate.edu *L. Bellows, Colorado State University Extension food and nutrition specialist and assistant professor; and R. Moore, graduate student. 11/2012 Riboflavin: Vitamin B2 Too much Niacin. Consuming large Folate Deficiency. Folate deficiency What is Riboflavin. Riboflavin, or doses of niacin supplements may cause affects cell growth and protein production, vitamin B2, helps to release energy from flushed skin, rashes, or liver damage which can lead to overall impaired growth. foods, promotes good vision, and healthy (Table 2). Over consumption of niacin is Deficiency symptoms also include anemia skin. It also helps to convert the amino acid not a problem if it is obtained through food. and diarrhea. A folate deficiency in women tryptophan (which makes up protein) into Vitamin B6: Pyridoxine, Pyridoxal, who are pregnant or of child bearing age niacin. Pyridoxamine may result in the delivery of a baby with Food Sources for Riboflavin. Sources What is Vitamin B6. Vitamin B6, neural tube defects such as spina bifida. include liver, eggs, dark green vegetables, otherwise known as pyridoxine, pyridoxal (Table 1). legumes, whole and enriched grain or pyridoxamine, aids in protein Too much Folate. Over consumption of products, and milk. Ultraviolet light is metabolism and red blood cell formation. It folate offers no known benefits, and may known to destroy riboflavin, which is why is also involved in the body’s production of mask B12 deficiency as well as interfere most milk is packaged in opaque containers chemicals such as insulin and hemoglobin. with some medications (Table 2). instead of clear. Food Sources for Vitamin B6. Sources Vitamin B12: Cobalamin How much Riboflavin. The include pork, meats, whole grains What is B12. Vitamin B12, also known Recommended Dietary Allowance (RDA) and cereals, legumes, and green, leafy as cobalamin, aids in the building of genetic for riboflavin is 1.3 mg/day for adult males vegetables. material, production of normal red blood and 1.1 mg/day for adult females (Table 1). How much Vitamin B6. The cells, and maintenance of the nervous Like thiamin, these values are closely tied to Recommended Dietary Allowance (RDA) system. energy expenditure. for vitamin B6 is 1.3 mg/day for adult males Food Sources for Vitamin B12. Vitamin Riboflavin Deficiency. Under and females through age fifty (Table 1). B12 can only be found only in foods of consumption of riboflavin is rare in the For infants, breast milk and most infant animal origin such as meats, liver, kidney, United States. However, it has been known formulas contain enough vitamin B6. fish, eggs, milk and milk products, oysters, to occur with alcoholism, malignancy, Vitamin B6 Deficiency. Deficiency shellfish. Some fortified foods may contain hyperthyroidism, and in the elderly. symptoms include skin disorders, vitamin B12. Symptoms of deficiency include cracks at dermatitis, cracks at corners of mouth, How much Vitamin B12. The the corners of the mouth, dermatitis on anemia, kidney stones, and nausea. A Recommended Dietary Allowance (RDA) nose and lips, light sensitivity, cataracts, and vitamin B6 deficiency in infants can cause for vitamin B12 is 2.4 mcg/day for adult a sore, red tongue. mental confusion. males and females (Table 1). For those Too much Riboflavin. No problems with Too much Vitamin B6. Over over the age of fifty, the dietary guidelines overconsumption are known for riboflavin. consumption is rare, but excess doses of recommend consuming vitamin B12 in Niacin: Vitamin B3, Nicotinamide, vitamin B6 over time have been known to its crystalline form (fortified foods or Nicotinic Acid. result in nerve damage (Table 2). multivitamin). What is Niacin. Niacin, or vitamin B3, Folate: Folic Acid, Folacin Vitamin B12 Deficiency. Vitamin B12 is involved in energy production, normal What is Folate. Folate, also known deficiency most commonly affects strict enzyme function, digestion, promoting as folic acid or folacin, aids in protein vegetarians (those who eat no animal normal appetite, healthy skin, and nerves. metabolism, promoting red blood cell products), infants of vegan mothers, and Food Sources for Niacin. Sources include formation, and lowering the risk for neural the elderly. Symptoms of deficiency include liver, fish, poultry, meat, peanuts, whole and tube birth defects. Folate may also play a anemia, fatigue, neurological disorders, enriched grain products. role in controlling homocysteine levels, and degeneration of nerves resulting How much Niacin. The Recommended thus reducing the risk for coronary heart in numbness and tingling. In order to Dietary Allowance (RDA) for niacin is disease. prevent vitamin B12 deficiency, a dietary 16 mg/day for adult males and 14 mg/day Food Sources for Folate. Sources of supplement should be taken. Some people for adult females (Table 1). These values are folate include liver, kidney, dark green develop a B12 deficiency because they closely tied to energy expenditure. leafy vegetables, meats, fish, whole grains, cannot absorb the vitamin through their Niacin Deficiency. Niacin deficiency fortified grains and cereals, legumes, and stomach lining. This can be treated through is not a problem in the United States. citrus fruits. Not all whole grain products vitamin B12 injections. However, it is known to occur with are fortified with folate. Check the nutrition Too much Vitamin B12. No problems alcoholism, protein malnourishment, low label to see if folic acid has been added. with overconsumption of vitamin B12 are calorie diets, and diets high in refined How much Folate. The Recommended known. carbohydrates.