Water Soluble Vitamins

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. 4^th 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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