What Are Water-Soluble Vitamins?

Vitamins come in two classes: water-soluble and fat-soluble. This affects how they are stored and used in the body. Let’s take a closer look at what water-soluble vitamins are, why they matter, and how to make sure you’re getting enough.

The LunHer Take

1. The body needs water-soluble vitamins for many of its most critical functions. 

2. Water-soluble vitamins aren’t stored in your body which means that they need to be replenished daily through food or supplements. 

3. A balanced diet normally provides all of the water-soluble vitamins you need. However, given that many individuals do not have a perfectly balanced diet, dietary supplements are often required to span the gap. 

Water-Soluble vs Fat-Soluble Vitamins

Some vitamins stick around in your fat cells for future use whereas others are used quickly by your body. These are known as fat-soluble and water-soluble vitamins. The body needs water-soluble vitamins for many of its most critical functions. According to HealthLink BC, water-soluble vitamins travel throughout the body without restriction. These vitamins aren’t stored in your body which means that they need to be replenished daily through food or supplements. 

Fat-soluble vitamins are stored in the body’s fat tissues. These can build up over time and carry a higher risk of toxicity if taken in excess. Water-soluble vitamins are a lot less likely to reach levels that are toxic than fat-soluble vitamins. When the body has too much of a water-soluble vitamin, our kidneys excrete the excess amounts. However, if consumed in very high quantities over a long period of time, damage can still be done to the body.

A balanced diet normally provides all of the water-soluble vitamins you need. However, given that many individuals do not have a perfectly balanced diet, dietary supplements are often required to span the gap. This is especially true for vegetarians and vegans who often are missing vitamins because their diet forgoes many, or all, animal products.

What Do Water-Soluble Vitamins Do?

Every water-soluble vitamin functions differently and can be found in different foods. Many of them are used for the overall function of metabolism within the body, while others are used for supporting major bodily functions such as creating new cells or aiding in the absorption of other nutrients. Here’s a breakdown of the key water-soluble vitamins and what they’re known for:

Vitamin C (Ascorbic Acid)

Vitamin C aids in energy metabolism as well as boosting the immune system. It also helps with the body’s absorption of iron. It is only found in fruits and vegetables, most notably citrus fruits. It can also be found in a variety of vegetables, mostly those that come from the cabbage family. 

Vitamin B1 (Thiamine)

Vitamin B1 is crucial to nerve function and for energy metabolism. It is found in all foods that have a nutritional value to them and it is usually included in a moderate amount. Those foods include whole-grain cereals and breads, nuts, seeds, pork and legumes.

Vitamin B2 (Riboflavin) 

Vitamin B2 is used for energy metabolism as well as for the overall health of skin and eyes. It can be found in whole-grain breads and cereals, milk products and green vegetables. It can also affect the metabolism of other vitamins such as folate, iron, niacin, and vitamin B6.

Vitamin B3 (Niacin)

Vitamin B3 is another vitamin needed for energy metabolism. It also aids the digestive system and nervous system and keeps skin healthy. You can find niacin in a variety of foods including fish, meat, whole grain cereals and breads, vegetables, poultry, and peanut butter. In fact, vegetables have the largest concentration of niacin, especially asparagus, leafy greens, and mushrooms. Therefore, vegetarians and vegans can rest more easily about their niacin levels!

Vitamin B5 (Pantothenic acid)

Vitamin B5 can be found in virtually all animal- and plant-based foods. The only difference lies in the amount included in each. Those that contain the most include organ meats, some vegetables, beef, whole grains, and chicken. Like other water-soluble vitamins, pantothenic acid is primarily used by the body for energy metabolism.

Vitamin B6 (Pyridoxine) 

Vitamin B6 helps the body with metabolism and with the production of red blood cells. It can be found in many animal products such as poultry, meat and fish, but is also present in fruits and vegetables.

Vitamin B7 (Biotin)

Biotin aids in the metabolism of glucose, amino acids, and fatty acids. Biotin is found in most foods in varying concentrations and is also produced by the body itself within the bacteria of the intestinal tract.

Vitamin B9 (Folic Acid)

Folic acid is used to produce new cells within the body, namely cells in our nails, skin and hair. New cells in these and other areas are created every day. Folic acid is mostly found in fortified foods including pasta, breakfast cereals, bread and rice. Folic acid, which is the synthetic form of vitamin folate, is an even more crucial ingredient in the diet of women, particularly those who are pregnant or trying to conceive.

For those women who are pregnant, folic acid helps reduce the risk of major birth defects, including spina bifida and anencephaly. The Centers for Disease Control and Prevention recommends that women who are of reproductive age get 400 mcg of the vitamin every day.

Vitamin B12 (Cobalamin)

Vitamin B12  is crucial to the function of nerves within the body and the production of new cells. It can be found only in animal products, including poultry, seafood, milk products, eggs, meat, and milk.

Who Might Need Extra Support?

Even if you're eating a balanced diet, certain factors can increase your need for water-soluble vitamins. The signs of water-soluble vitamin deficiency are varied, given that deficiency symptoms vary by vitamin. For example, a deficiency in vitamin C can manifest with easy bruising, wounds that take forever to heal, and swollen joints. The symptoms of a vitamin B complex deficiency manifest according to the vitamin as well. If you have a deficiency in B1, you might experience depression or low appetite, whereas with vitamin B2, your mouth might be sore, and your lips cracked. With a vitamin B3 deficiency, you could experience mental confusion or diarrhea. A deficiency in vitamin B6 might showcase anemia or damage to the nerves. A B12 deficiency results in anemia as well, but can also be accompanied by the signs of infertility. The following factors may affect the likelihood of a water-soluble vitamin deficiency:

• Pregnancy or postpartum recovery

• Vegan or vegetarian diets

• Digestive conditions 

• Stress and high energy demands

• Age

• Certain medications

The Bottom Line

Even though water-soluble vitamins may not stay in your body long, their impact is long-lasting. These nutrients are essential for everything from daily energy to fertility support to aging. Always focus on getting these nutrients from food first, but if you need more support, supplements can help you fill in the gaps.