sign in sign up
<<
Home , Biotin deficiency, Riboflavin, Vitamin B12, Vitamin B12 deficiency, Vitamin C

Water-Soluble : B-Complex and C

Fact Sheet 9.312 & Series | Health

By J. Clifford and J. Curely* (12/19) Quick Facts Proper storage and preparation of What are Vitamins? B-complex vitamins food can minimize vitamin loss. To and are Vitamins are essential reduce vitamin loss, always water-soluble found in . They perform refrigerate fresh produce, keep vitamins that are specific and vital functions in a and grains away from strong light, not stored in the variety of body systems, and are and avoid boiling with body and must be crucial for maintaining optimal the exception of soups where consumed each day. health. the broth is eaten. These vitamins can be easily destroyed or washed out The two different types of vitamins What are Water-Soluble during food storage are fat-soluble vitamins and water- Vitamins? and preparation. soluble vitamins. Fat-soluble The B-complex vitamins — vitamins A, D, E and K B-complex Vitamins group is found in a — dissolve in fat before they are variety of foods: cereal grains, , absorbed in the bloodstream to Eight of the water-soluble vitamins poultry, eggs, fish, carry out their functions. Excesses are known as the vitamin B-complex milk, and of these vitamins are stored in the group: thiamin (vitamin B1), , and are not needed every day fresh vegetables. (vitamin B2), , in the . For more information on (vitamin B3), (), peppers, fat-soluble vitamins, see fact (folic ), , , kiwis, sheet 9.315 Fat-Soluble Vitamins: and . The B and are A, D, E, and K. vitamins are widely distributed in good sources of foods, and their influence is felt in vitamin C. In contrast, water-soluble vitamins many parts of the body. They Using mega-doses of or dissolve in water and are not function as coenzymes that help the supplements is not stored by the body. Since they are body obtain energy from food. eliminated in , we require a recommended. continuous daily supply in our diet. The water-soluble vitamins include *J. Clifford, Extension Nutrition the vitamin B-complex group and Specialist, Department of Food vitamin C. Science ; J. Curely, Graduate Student, Department of Food Science Water-soluble vitamins are easily Human Nutrition . L. Previously destroyed or washed out during updated by: Bellows and R. food storage or preparation. Moore.

extension.colostate.edu 1 © Colorado State University Extension. 11/12. Revised 2/20. The are also important for normal Too much Thiamin. No problems with appetite, good vision, healthy skin, functioning overconsumption are known for thiamin. , and formation. Riboflavin: Vitamin B2 Thiamin: Vitamin B1 What is Riboflavin. Riboflavin, or vitamin B2, What is Thiamin. Thiamin, or vitamin B1, helps helps to release energy from foods, and is to release energy from foods, promotes normal also important for the growth, development appetite, and plays a role in muscle contraction and function of the cells in the body. It also and conduction of nerve signals. helps to convert the Food Sources for Thiamin. Sources include (which makes up protein) into niacin. , legumes, fish, , and liver. Most Food Sources for Riboflavin. Sources commonly, thiamin is found in whole grains include eggs, organ (liver and and fortified grain products such as cereal, and ), dark green vegetables, milk, and enriched products like , , , and whole and enriched grain products. tortillas. The process of enrichment adds back light is known to destroy nutrients that are lost when grains are riboflavin, which is why most milk is processed. Among the nutrients added during packaged in opaque containers instead of the enrichment process are thiamin (B1), niacin clear. (B3), riboflavin (B2), folate and iron. How much Riboflavin. The Recommended How much Thiamin. The Recommended Dietary Allowance (RDA) for riboflavin is 1.3 Dietary Allowance (RDA) for thiamin is 1.2 mg/day for adult males and 1.1 mg/day for mg/day for adult males and 1.1 mg/day for adult adult females (Table 1). females (Table 1). Riboflavin Deficiency. Under consumption of Thiamin Deficiency. Under-consumption of riboflavin is extremely rare in the United thiamin is rare in the due to wide States. Groups at risk of riboflavin availability of enriched grain products. inadequacy include vegan athletes and However, certain groups may be at risk for pregnant and women and thiamin deficiency including people with their babies. Symptoms of deficiency alcohol dependence, people with HIV/AIDS, include skin disorders, cracks at the corners people who have undergone , of the mouth, , itchy and red eyes, and those with low dietary intake, like older reproductive problems, and . adults. Alcoholics are especially prone to Too much Riboflavin. No problems with thiamin deficiency because alcohol reduces overconsumption are known for riboflavin. thiamin absorption and storage, and excess alcohol consumption often replaces food or meals. Symptoms of thiamin deficiency include: mental confusion, muscle weakness, wasting, water retention (), enlarged heart, and the disease known as beriberi. Thiamin deficiency is currently not a problem in the United States.

2 Niacin: Vitamin B3, , mg/day for adult males and females through Nicotinic Acid. age fifty (Table 1). The RDA for male and females over fifty years of age is 1.7 mg and What is Niacin. Niacin, or vitamin B3, is involved 1.5 mg, respectively. in energy production and critical cellular Vitamin B6 Deficiency. Vitamin B6 deficiency functions. is uncommon and usually associated with low Food Sources for Niacin. Niacin is present in a concentrations of other B-complex vitamins, wide variety of foods including animal and like vitamin B12 and folic acid. Deficiency sources. symptoms include , swollen tongue, How much Niacin. The Recommended Dietary , , Allowance (RDA) for niacin is 16 mg/day for and confusion, and weakened immune adult males and 14 mg/day for adult females function. A vitamin B6 deficiency in infants (Table 1). can cause , acute hearing issues, Niacin Deficiency. Niacin deficiency is not a and convulsive seizures. problem in the United States and is mostly Too much Vitamin B6. Over consumption limited to people who eat very limited diets and from food sources have not been reported to diets low in protein. is the disease cause adverse health effects, but chronic state that occurs as a result of severe niacin excess doses of vitamin B6 from deficiency. Symptoms include skin problems, supplements have been known to result in digestive issues, and mental confusion. nerve damage (Table 2). The Food and Too much Niacin. Consuming large doses of Nutrition Board (FNB) has established an niacin supplements beyond 35mg/day may upper limit of 100 mg/day for adults. cause flushed skin, , hypotension symptoms, or liver damage (Table 2). Over- Folate: Folic Acid, Folacin consumption of niacin is not a problem if it is obtained through food. What is Folate. Folate, also known as folic acid or folacin, aids in protein , Vitamin B6: Pyridoxine, Pyridoxal, promoting red blood cell formation, and lowering the risk for neural tube birth defects. Folate may also play a role in What is Vitamin B6. Vitamin B6, otherwise controlling levels, thus known as pyridoxine, pyridoxal or reducing the risk for coronary heart pyridoxamine, aids in , red disease. blood cell formation, and behaves as an Food Sources for Folate. Sources of folate molecule. It is also involved in the include liver, kidney, dark green vegetables, body’s production of chemicals such as meats, legumes, fish, whole grains, and and . fortified grains and cereals. Check the Food Sources for Vitamin B6. Sources include nutrition label to see if folic acid has been legumes, organ meats, fish, meats, starchy added. vegetables, and whole grains and fortified How much Folate. The Recommended cereals. Dietary Allowance (RDA) for folate is 400 How much Vitamin B6. The Recommended mcg/day for adult males and females. Dietary Allowance (RDA) for vitamin B6 is 1.3 will increase the RDA for folate to 600 mcg/day (Table 1). 3 . Folate deficiency affects cell because they cannot absorb the vitamin growth and protein production, which can lead through their lining. This can be to overall impaired growth. Anemia is the treated through vitamin B12 injections. primary clinical sign of folate deficiency and Too much Vitamin B12. No problems with includes symptoms like , headache, and overconsumption of vitamin B12 are known. heart palpitations. A folate deficiency in women who are pregnant or of child bearing age may result in the delivery of a baby with neural tube defects, such as . (Table 1). Too much Folate. Over consumption of folate offers no known benefits, and may mask B12 deficiency as well as interfere with some (Table 2). For this reason, the FNB established an upper limit for folate from supplements or fortified foods of 1000 mcg/day. Biotin Vitamin B12: Cobalamin What is Biotin. Biotin helps release energy What is B12. Vitamin B12, also known as from carbohydrates and aids in the cobalamin, aids in the building of genetic metabolism of fats, proteins and material, production of normal red blood cells, carbohydrates from food. and maintenance of the nervous system. Food Sources for Biotin. Sources of Biotin Food Sources for Vitamin B12. Vitamin B12 can include liver, kidney, egg yolk, milk, most only be found naturally in foods of animal fresh vegetables, yeast and origin such as meats, liver, kidney, fish, eggs, cereals. milk and milk products, oysters, . Some How much Biotin. The Adequate Intake (AI) fortified foods, like breakfast cereals and for Biotin is 30 mcg/day for adult males may also contain vitamin B12. and females (Table 1). How much Vitamin B12. The Recommended . Biotin deficiency is Dietary Allowance (RDA) for vitamin B12 is 2.4 uncommon. A few of the symptoms of mcg/day for adult males and females (Table 1). biotin deficiency include hair loss, skin Many adults over the age of fifty do not get rashes, and brittle nails, and for this reason enough vitamin B12, the dietary guidelines biotin supplements are often promoted for recommend consuming foods fortified with hair, skin, and health. However, these vitamin B12, such as fortified cereals. claims are only a few case reports and . Vitamin B12 deficiency small studies. most commonly affects vegans, infants of Too much Biotin. No problems with vegan mothers, and the elderly. Symptoms of overconsumption are known for Biotin. deficiency include anemia and neurological changes, such as numbness and tingling in Pantothenic Acid: Vitamin B5 the hands and feet. In order to prevent vitamin B12 deficiency, a should be What is Pantothenic Acid. Pantothenic taken. Some people develop a B12 deficiency Acid, also known as vitamin B5, is involved 4 in energy production, and aids in the formation development of of hormones and the metabolism of fats, certain , proteins, and carbohydrates from food. heart disease, and Food Sources for Pantothenic Acid. Almost other diseases in all plant- and animal- based foods contain which oxidative pantothenic acid in varying amounts. Richest stress plays a causal dietary sources include fortified breakfast role. Research cereals, liver, kidney, meats, and seeds. continues to How much Pantothenic Acid. The Adequate document the Intake (AI) for Pantothenic Acid is 5 mg/day for degree of these both adult males and females (Table 1). effects. Pregnancy will increase the AI for Pantothenic Food Sources for Acid to 6mg /day (Table 1). Vitamin C. Many Pantothenic Acid Deficiency. Pantothenic Acid fruits and vegetables contain vitamin C, the deficiency is uncommon due to its wide best sources are citrus fruits, peppers, kiwi, availability in most foods. strawberries, and broccoli. For example, one Too much Pantothenic Acid. No problems with , one kiwi, 6 oz. (3/4 cup) of overconsumption are known for Pantothenic , or 1/3 cup of chopped sweet red pepper Acid. Rarely, and gastrointestinal each supply enough vitamin C for one day. distress will occur with excessive amounts. How much Vitamin C. The Recommended Dietary Allowance (RDA) for Vitamin C is 90 Vitamin C: Ascorbic Acid, mg/day for adult males and 75 mg/day for adult Ascorbate females (Table 1). For those who smoke cigarettes, the RDA for vitamin C increases by Vitamin C 35 mg/day, in order to counteract the oxidative effects of nicotine. Vitamin C recommendations The body needs vitamin C, also known as also increase during pregnancy and lactation, ascorbic acid or ascorbate, to remain in proper see Table 1. working condition. Vitamin C benefits the body Vitamin C Deficiency. Although rare in the by holding cells together through United States, severe vitamin C deficiency may synthesis; collagen is a that result in the disease known as , causing holds muscles, , and other tissues fatigue and a loss of collagen strength together. Vitamin C also aids in , throughout the body. Loss of collagen results and formation, strengthening blood in loose teeth, bleeding and swollen gums, and vessel walls, improving improper wound healing. function, increasing absorption and utilization of iron, and acting as an antioxidant. The following conditions have been shown to increase vitamin C requirements (Table 1): Vitamin C works with as an Environmental stress, such as air and noise antioxidant, and plays a crucial role in pollution neutralizing free radicals throughout the body. Tissue healing of wounds Through its antioxidant activity, studies suggest Growth (children from 0- 12 months, and vitamin C may help prevent or delay the pregnant women) Fever and infection Smoking 5 Too Much Vitamin C. Despite being a water- Summary soluble vitamin that the body excretes when in excess, vitamin C overdoses an increase Water-soluble vitamins include the the risk of adverse health effects, like kidney vitamin B-complex and vitamin C, and stones, diarrhea, rebound scurvy, and are essential nutrients needed daily by increased oxidative damage. For this reason, the body in very small quantities. the FNB has established an upper limit of The B-complex vitamins can be found in 2000 mg/ day. a variety of enriched foods like cereal grains and breads, as well as other Can Vitamin C Prevent/Treat the foods such as meat, poultry, eggs, fish ? milk, legumes, and fresh vegetables. Vitamin C can be found in a many fruits The controversy over using mega doses of and vegetables. vitamin C to prevent or treat the common cold Overall, in the United States deficiency and other infections remains a popular topic. is rare for B vitamins and vitamin C; with Vitamin C appears to have the ability to exceptions for alcoholics, those on very enhance various immune cell functions, limited diets, and the elderly. however, the precise dose and ideal timing of Special attention should be paid to vitamin C intake has not been fully elucidated. folate (folic acid) intake during Overall, the evidence suggests that adequate pregnancy, in order to avoid birth dietary vitamin C intake and possibly higher defects. intake at plasma saturating levels (100-200 Vegans should be conscious of vitamin mg/day) may help prevent the common cold B12 intake because it is not present in by optimizing cell and tissue levels. Regular plant foods. intake at doses of 200- 1000 mg/day Some conditions warrant an increase in may be especially helpful in reducing cold vitamin C intake, such as exposure to incidence in people exposed to extreme cigarette smoke, environmental stress, physical or cold environment and growth, and sickness. those with marginal vitamin C status, such as Over consumption of the water-soluble the elderly and chronic smokers. Among the vitamins is generally not a problem in general population, vitamin C intake at doses the United States, especially if the of 200 mg/day or more is moderately nutrients are obtained through food. effective in improving the severity and Large amounts of vitamin B-complex duration of the common cold. In terms of and vitamin C supplements and treatment of established infections, some multivitamins are not recommended. evidence indicates significantly higher doses (grams) may be beneficial in the recovery process by ameliorating the decline in leukocyte vitamin C levels; however, further research still needs to address safety concerns. Furthermore, this effect appears to have the most benefit on those with very low vitamin C levels.

6 Table 1 is a summarization of the standards for recommendations of water-soluble vitamins: The (DRI). These recommendations meet the average daily nutritional needs of all healthy people. To ensure the needs of all in the population, the DRI usually exceeds the requirements for most people. They do not cover requirements for illness and special health disorders.

RDA and AI values from the 1998 and 2000 DRI reports. 1 NE =Niacin Equivalents. 1mg of Niacin=60mg of tryptophan; 0-6mo=preformed niacin (not NE).

2 At 6 months of age , infants may be introduced to solid foods while remaining on formula or . There may be some overlap in specific nutrient requirements.

(mg=milligrams, mcg=micrograms) *AI value 7 Table 2 is a summarization of the Tolerable Upper Intake Level (UL) for water-soluble vitamins: The Dietary Reference Intake (DRI). The UL is defined is the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. The UL represents daily intake from food, water, and supplements.

UL values from 1998 and 2000 DRI reports.

1 At 6 months of age, infants may be introduced to solid foods while remaining on formula or breast milk. There may be some overlap in specific nutrient requirements.

(mg=milligrams, mcg=micrograms)

ND=Not determinable due to lack of data of adverse effects in this age group. Source of intake should be from food only.

8 References

Berdanier, C.D., & Berdanier, L. (2015). Advanced Nutrition: Macronutrients, , and Metabolism, Second Edition. Oakville: CRC Press.

Gropper, S.A., Smith, J.L., & Carr, T.P. (2018). Advanced Nutrition and Human Metabolism, Seventh Edition. Boston, MA: Cengage Learning.

Stipanuk, M.H., & Caudill, M.A. (2018). Biochemical, Physiological, Molecular Aspects of Human Nutrition, Fourth Edition. St. Louis, MO: Elsevier.

Duyff R.L. (2017). Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, Fifth Edition. Boston: Houghton Mifflin Harcourt.

National Institute of Health (2018). Dietary Supplement Fact Sheets. Retrieved April 9, 2019, from https://ods.od.nih.gov/factsheets/list-all/

Carr, A.C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients 9(11), 1211.

Colorado State University, U.S. Department of Agriculture and Colorado counties cooperating. CSU Extension programs are available to all without discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not mentioned.

9