Water-Soluble Vitamins: B-Complex and Vitamin C Fact Sheet 9.312 Food & Nutrition 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 vitamin C are Vitamins are essential nutrients reduce vitamin loss, always water-soluble found in foods. They perform refrigerate fresh produce, keep milk 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 vegetables 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, meat, 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, legumes and of these vitamins are stored in the group: thiamin (vitamin B1), liver, and are not needed every day fresh vegetables. riboflavin (vitamin B2), niacin Citrus fruits, in the diet. For more information on (vitamin B3), vitamin B6 (pyridoxine), peppers, fat-soluble vitamins, see fact folate (folic acid), vitamin B12, biotin strawberries, kiwis, sheet 9.315 Fat-Soluble Vitamins: and pantothenic acid. The B and broccoli 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 multivitamins 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 urine, 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 Human Nutrition; 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 B vitamins are also important for normal Too much Thiamin. No problems with appetite, good vision, healthy skin, functioning overconsumption are known for thiamin. nervous system, and red blood cell 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 amino acid tryptophan Food Sources for Thiamin. Sources include (which makes up protein) into niacin. pork, legumes, fish, peas, and liver. Most Food Sources for Riboflavin. Sources commonly, thiamin is found in whole grains include eggs, organ meats (liver and and fortified grain products such as cereal, and kidney), dark green vegetables, milk, and enriched products like bread, pasta, rice, and whole and enriched grain products. tortillas. The process of enrichment adds back Ultraviolet 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 United States 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 breastfeeding 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 bariatric surgery, of the mouth, hair loss, itchy and red eyes, and those with low dietary intake, like older reproductive problems, and cataracts. 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 (edema), enlarged heart, and the disease known as beriberi. Thiamin deficiency is currently not a problem in the United States. 2 Niacin: Vitamin B3, Nicotinamide, 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 plant sources. symptoms include dermatitis, swollen tongue, How much Niacin. The Recommended Dietary peripheral neuropathy, anemia, depression 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 irritability, 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. Pellagra 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, rashes, 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 metabolism, Vitamin B6: Pyridoxine, Pyridoxal, promoting red blood cell formation, and Pyridoxamine lowering the risk for neural tube birth defects. Folate may also play a role in What is Vitamin B6. Vitamin B6, otherwise controlling homocysteine levels, thus known as pyridoxine, pyridoxal or reducing the risk for coronary heart pyridoxamine, aids in protein metabolism, red disease. blood cell formation, and behaves as an Food Sources for Folate. Sources of folate antioxidant 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 neurotransmitters and hemoglobin. 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 Pregnancy will increase the RDA for folate to 600 mcg/day (Table 1). 3 Folate Deficiency. Folate deficiency affects cell because they cannot absorb the vitamin growth and protein production, which can lead through their stomach 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 fatigue, 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 spina bifida. (Table 1). Too much Folate. Over consumption of folate offers no known benefits, and may mask B12 deficiency as well as interfere with some medications (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 breads and origin such as meats, liver, kidney, fish, eggs, cereals.