There are nine water soluble vitamins. As the name suggests, they dissolve in water. These vitamins are not stored in the body and the excess is therefore excreted via urine. They can be found from a variety of plant and animal foods and must be consumed each day.
The table below provides a brief summary of the function of the vitamins, where they can be found and how deficiency presents.
Thiamin (vitamin B1)
Function
- Plays a role in carbohydrate metabolism – producing energy for the body
- Necessary for healthy growth, appetite, digestion
- Maintains healthy muscle contractions and nerve function
Source
- Vegemite
- Rice bran
- Fortified breakfast cereal and grain products
- Nuts and seeds e.g. sunflower seeds, peanuts, sesame
- Pork
- Wheat flour
- Rolled oats
- Legumes
Deficiency
Dry beriberi
- Irritability
- Weight loss
- Muscle wasting
- Confusion
- Heart abnormalities – cardiomegaly, tachycardia
- Peripheral neuropathy, tingling throughout body
Wet beriberi
- Above symptoms in conjunction with heart failure, oedema, pulmonary congestion
Wernicke-Korsakoff syndrome
- Can be as a result of inadequate thiamine intake in conjunction with alcoholism. Results in confusion and can lead to coma.
Riboflavin (Vitamin B2)
Function
- Converts certain nutrients in to other forms e.g. tryptophan to niacin
- Necessary for healthy growth and the production of red blood cells
- Plays a role in energy metabolism – releases energy from carbohydrates
Source
- Milk, dairy products
- Fortified breads and cereals
- Vegemite
- Eggs
- Offal
Avoid exposure to light as this destroys riboflavin
Deficiency
Ariboflavinosis
- Growth disturbance
- Seborrhaeic dermatitis – skin lesions with scales of a greasy appearance
- Eyes – itching, burning, photophobia, impaired vision
- Sore lips, throat and/or mouth
- Inflamed tongue potentially with a purple colour
- Greasy skin around genitals
Niacin (vitamin B3)
Function
- Plays a role in the metabolism of carbohydrates and amino acids, providing energy to the body
- Involved in tissue respiration (exchange of gases between the blood and tissues)
- Can be made from tryptophan by the body
- Assists in healthy functioning of the digestive system, nerves and skin
Source
- Beef, pork, chicken, lamb
- Enriched wholegrain cereal and breads
- Wheat bran
- Eggs
- Cows milk, cheese
- Mushroom
- Legumes
- Liver
- Nuts
Deficiency
Pellagra
- Dermatitis
- Scaly, red rash surrounding eyes, mouth and nose
- Hair loss
- Lethargy
- Diarrhoea
- Dementia
- Painful tongue
- Tremors
Pyridoxine (Vitamin B6)
Function
- Converts tryptophan to niacin
- Necessary for growth
- Assists in the metabolism of amino acids and glycogen and the synthesis of unsaturated fatty acids
Source
- Vegetables e.g. eggplant
- Fruit
- Meat e.g. veal, cod, salmon, mutton, chicken, oyster
- Pistachio, peanut, sunflower seeds
Deficiency
Microcytic anaemia
- Weakness
- Cheilosis – fissuring and scaling of the lips
- Insomnia
- Glossitis – tongue inflammation
- Stomatitis – Inflamed mouth and lips
- Poor growth
Folate/ folic acid
Function
- Essential for the division of cells
- Normal maturation of red blood cells
- Biosynthesis of nucleic acids (including DNA and RNA) –vital role in foetal development.
Source
- Chicken/ lamb liver
- Cereals/ cereal products
- Peanuts, almonds
- Vegetables e.g. Cabbage, asparagus
- Legumes
- Eggs
Deficiency
Megaloblastic macrocytic anaemia
- Foetus neural tube defects
- Poor growth
- Large immature erythrocytes
- Weakness
- Depression
- Irritability
- Palpitations
- Fatigue
Cyanocobalamin (Vitamin B12)
Function
- Folate metabolism
- DNA synthesis
- Helps break down fatty acids to produce energy
- Plays a role in the production and maintenance of the myelin around nerve cells
Source
B12 is produced by bacteria in the large intestine of animals. It is therefore found almost exclusively in animal products.
- Mussels, oysters, sardines
- Chicken, rabbit, beef, lamb, pork
- Egg
- Dairy
- Liquorice
- Bread
- Fortified products
Deficiency
Pernicious anaemia
- Yellow tinged skin
- Tongue – smooth and red
- Numbness, tingling, hot feet
- Weakness
- Stiffness
- Fatigue which can result in paralysis
- Secondary folate deficiency (and symptoms)
- Malabsorption
- Impotency
- Incontinence
- Memory loss
Who is at risk?
- Vegans
- Gastrectomy patients
Pantothenic acid (Vitamin B5)
Function
- Metabolism of carbohydrates, fats, protein and alcohol
- Plays an important role as part of CoA in the breakdown and synthesis of numerous body compounds
Source
- Chicken, beef
- Potatoes,
- Oat-based cereals
- Cashew, peanuts
- Vegemite
- Tomato
- Liver, kidney
- Egg yolks
- Whole grains
Deficiency
- Burning in feet
- Numbness or tingling in toes and feet
- Fatigue
- Sleeplessness
- Weakness
Biotin
Function
- Plays a role in the breakdown and synthesis of amino acids and fatty acids
- Component of enzymes
Source
- Liver
- Pork, chicken
- Broccoli
- Mushroom
- Almonds, peanuts, sunflower seeds
- Liquorice
Deficiency
Can occur following the ingestion of raw egg. Avidin in egg binds to biotin and inhibits absorption.Deficiency is rare but can involve:
- Alopecia
- Conjunctivitis
- Paralysis
- Seborrheic dermatitis
Ascorbic acid (vitamin C)
Function
- Maintains collagen – this assists with wound healing
- Increases the absorption of non-haem iron e.g. plant sources of iron
- Helps to build and maintain a healthy immune system
- Protects cells against free radical damage
Source
- Guava
- Parsley
- Chilli
- Capsicum
- Citrus fruit
- Brussel sprouts
- Red capsicum
- Strawberries, blackcurrants
Deficiency
- Poor wound healing
- Lesions
- Swollen/ bleeding gums
- Teeth loss
- Oedema
- Weakened bones/ rheumatic pains
- Psychological alterations
The above table was adapted from the Griffith Handbook of Clinical Nutrition and Dietetics1
References
1. Stewart R.Griffith Handbook of Clinical Nutrition and Dietetics. 4th ed. Queensland: Griffith University; 2011.
Contact us for results focused nutritional advice
This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist.
If you have questions about water soluble vitamins or other nutrition related issues, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns.
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