Vitamins are the most vital nutrients and are the micronutrients. They are the organic compounds that the body needs in small amounts to function properly and correctly. There are different types of vitamins that are classified into two categories, water and fat-soluble vitamins.
In this article, we will focus on water-soluble vitamins only. We will also discuss their functions, food sources, and more. So, stay with us until the end and read the complete article.
What Are Water-Soluble Vitamins?
Water-soluble vitamins are the category of those that dissolve in water. They are not stored in the body for longer. This means that you should obtain these vitamins from healthy foods in specific amounts regularly.
The body absorbs and uses water-soluble vitamins immediately that it needs. Meanwhile, excess or unnecessary amounts are excreted through urine. The water-soluble vitamins, .i.e. vitamin B complex, and vitamin C are the following:
Vitamin B-complex:
Vitamin B-complex is the name of the group of the 8 B vitamins. Each type or form plays different and unique roles while together they play different roles. The types of B vitamins are the following:
Vitamin B1 (Thiamine):
Functions: It is essential for energy, metabolism, and nerve function.
Sources: It is found in foods such as whole grains, red meats, fish, legumes, etc.
Deficiency: A lack of this form of vitamin B can lead to beriberi, muscle weakness, fatigue, changes in emotions or mood, and nerve damage.
Recommended Daily Allowances:
The following table shows the RDA of vitamin B1 or thiamine based on age and gender:
| Gender & group | Age | RDA (mg/day) |
| Infants | 0–6 months | 0.2* |
| 7–12 months | 0.3* | |
| Children | 1–3 years | 0.5 |
| 4–8 years | 0.6 | |
| 9–13 years | 0.9 | |
| Women | 14–18 years | 1.0 |
| 19+ years | 1.1 | |
| Men | 14+ years | 1.2 |
| Pregnancy | 1.4 | |
| Lactation | 1.4 |
Vitamin B2 (Riboflavin):
Functions: It is vital for energy production, and eye and skin health.
Sources: Dairy products, eggs, leafy green vegetables, nuts, fish, liver, etc.
Deficiency: A deficiency of B2 vitamin can result in Ariboflavinosis, redness, soreness, and swelling of the tongue, linings of throat, mouth, and cracks on lips.
Recommended Daily Allowances:
The following table shows the RDA of vitamin Be or riboflavin based on age and gender:
| Gender & group | Age | RDA (mg/day) |
| Infants | 0–6 months | 0.3* |
| 7–12 months | 0.4* | |
| Children | 1–3 years | 0.5 |
| 4–8 years | 0.6 | |
| 9–13 years | 0.9 | |
| Women | 14–18 years | 1.0 |
| 19+ years | 1.1 | |
| Men | 14+ years | 1.3 |
| Pregnancy | 1.4 | |
| Lactation | 1.6 |
Vitamin B3 (Niacin):
Functions: It plays a vital role in producing energy, supporting digestion or metabolism, and skin health.
Sources: It can be obtained from meats like poultry and beef or mutton, fish, whole grains, fortified cereals, etc.
Deficiency: People may have health problems such as pellagra, characterized by dermatitis, diarrhea, and dementia. Loss of appetite, weakness, and irritability are the early symptoms.
Recommended Daily Allowances:
The following table shows the RDA of vitamin B3 or niacin based on age and gender:
| Gender & group | Age | RDA (mg/day) | UL (mg/day) |
| Infants | 0–6 months | 2* | |
| 7–12 months | 4* | ||
| Children | 1–3 years | 6 | 10 |
| 4–8 years | 8 | 15 | |
| 9–13 years | 12 | 20 | |
| Women | 14+ years | 14 | 30 |
| Men | 14+ years | 16 | 30 |
| Pregnancy | 18 | 30–35 | |
| Lactation | 17 | 30–35 |
Vitamin B5 (Pantothenic Acid):
Functions: This vitamin is crucial for synthesizing coenzyme A. It is also essential for the metabolism of fatty acids.
Sources: It can be obtained from plant and animal-based food sources such as meats, whole grains, broccoli, avocados, etc.
Deficiency: If you are not getting enough and lack this vitamin. You may have certain health problems such as fatigue, irritation, apathy, etc.
Recommended Daily Allowances:
The following table shows the RDA of vitamin B5 or pantothenic acid based on age and gender:
| Gender & group | Age | AI (mg/day) |
| Infants | 0–6 months | 1.7 |
| 7–12 months | 1.8 | |
| Children | 1–3 years | 2 |
| 4–8 years | 3 | |
| 9–13 years | 4 | |
| Women | 14–18 years | 5 |
| 19+ years | 5 | |
| Men | 14+ years | 5 |
| Pregnancy | 6 | |
| Lactation | 7 |
Vitamin B6 (Pyridoxine):
Functions: It plays important roles in the body such as amino acid metabolism, production of red blood cells, and the creation of neurotransmitters. Vitamin B6 is also essential for an eye health.
Sources: Poultry meat, fish meat, bananas, chickpeas, potatoes, etc.
Deficiency: The lack of this vitamin in people may cause health conditions such as immune system weakness, anemia, etc.
Recommended Daily Allowances:
The following table shows the RDA of vitamin B6 or pyridoxine based on age and gender:
| Gender & group | Age | RDA (mg/day) | UL (mg/day) |
| Infants | 0–6 months | 0.1* | |
| 7–12 months | 0.3* | ||
| Children | 1–3 years | 0.5 | 30 |
| 4–8 years | 0.6 | 40 | |
| 9–13 years | 1.0 | 60 | |
| Women | 14–18 years | 1.2 | 80 |
| 19–50 years | 1.3 | 100 | |
| 51+ years | 1.5 | 100 | |
| Men | 14–18 years | 1.3 | 80 |
| 19–50 years | 1.3 | 100 | |
| 51+ years | 1.7 | 100 | |
| Pregnancy | 1.9 | 80–100 | |
| Lactation | 2.0 | 80–100 |
Vitamin B7 (Biotin):
Functions: This vitamin is important for the metabolism of macronutrients such as carbs, fats, and proteins. It is very important for hair, skin, and nail health.
Sources: It can be obtained from different foods such as egg yolks, nuts, certain vegetables, etc.
Deficiency: Its deficiency can result in hair thinning, skin rashes, brittle nails, etc.
Recommended Daily Allowances:
The following table shows the RDA of vitamin B7 or biotin based on gender and age:
| Gender & group | Age | AI (mg/day) |
| Infants | 0–6 months | 5 |
| 7–12 months | 6 | |
| Children | 1–3 years | 8 |
| 4–8 years | 12 | |
| 9–13 years | 20 | |
| Women | 14–18 years | 25 |
| Mens | 19+ years | 30 |
| Pregnancy | 30 | |
| Lactation | 35 |
Vitamin B9 (Folate or Folic Acid):
Functions: Vitamin B9 is one of the most important vitamin B. It is essential for DNA or RNA synthesis, and division of cells and tissues during pregnancy. It is also crucial for red blood cell formation.
Sources: It is obtained from leafy green vegetables, legumes, etc.
Deficiency: If you lack this vitamin it may cause megaloblastic anemia, weakness, increase the risk of neural birth defects, etc.
Recommended Daily Allowances:
The following table shows the RDA of vitamin B9 0r folic acid based on gender and age:
| Gender & group | Age | RDA (mcg/day) | AI (mg/day) |
| Infants | 0–6 months | 65* | |
| 7–12 months | 80* | ||
| Children | 1–3 years | 150 | 300 |
| 4–8 years | 200 | 400 | |
| 9–13 years | 300 | 600 | |
| Women | 14–18 years | 400 | 800 |
| Mens | 19+ years | 400 | 1000 |
| Pregnancy | 600 | 800–1,000 | |
| Lactation | 500 | 800–1,000 |
Vitamin B12 (Cobalamin):
Functions: This is an essential B vitamin and it is vital for nerve health, the production of red blood cells, etc.
Sources: It can be obtained from food sources such as meat, eggs, dairy products, etc.
Deficiency: A deficiency of vitamin B12 can cause anemia, neurological problems such as numbness and tingling, etc.
Recommended Daily Allowances:
The following table shows the RDA of vitamin B12 or cobalamin based on gender and age:
| Gender & group | Age | RDA (mg/day) |
| Infants | 0–6 months | 0.4* |
| 7–12 months | 0.5* | |
| Children | 1–3 years | 0.9 |
| 4–8 years | 1.2 | |
| 9–13 years | 1.8 | |
| Women | 14+ years | 2.4 |
| Men | 14+ years | 2.4 |
| Pregnancy | 2.6 | |
| Lactation | 2.8 |
Vitamin C (Ascorbic Acid):
Functions: Vitamin C is a water-soluble vitamin. It is a powerful antioxidant and protects cells and tissues from damage by free radicals. It helps heal wounds, strengthen the immune system, and promote the production of collagen.
Sources: Vitamin C is one of water-soluble vitamins that are most commonly found in citrus fruits such as oranges, mangoes, strawberries, etc. It is also found in good amounts in bell peppers broccoli, etc.
Deficiency: Its deficiency can cause fatigue, bleeding gums, joint pain, etc.
Recommended Daily Allowances:
The following table shows the RDA of vitamin C or ascorbic acid based on age and gender:
| Gender & group | Age | RDA (mg/day) | UL (mg/day) |
| Infants | 0–6 months | 40* | |
| 7–12 months | 50* | ||
| Children | 1–3 years | 15 | 400 |
| 4–8 years | 25 | 650 | |
| 9–13 years | 45 | 1200 | |
| Women | 14–18 years | 65 | 1800 |
| 19+ years | 75 | 2000 | |
| Men | 14-18 years | 75 | 1800 |
| 19+ years | 90 | 2000 | |
| Pregnancy | 80–85 | 1,800–2,000 | |
| Lactation | 115–120 | 1,800–2,000 |
Conclusion:
In the conclusion, this article covers all the water-soluble vitamins. These are the category of vitamins that dissolve in water and travel in blood throughout the body. They are not stored in the body for a longer time so the excess amounts are excreted through urine. Water-soluble vitamins are vital for converting carbs, fats, and proteins into energy. They are also vital for the brain, heart, eyes, hair, skin, and nails health, etc.
B vitamins are found in nuts, meats, certain vegetables, etc. While vitamin C is commonly found in citrus fruits such as mangoes, oranges, lemons, berries, etc. At the last, don’t be shy to ask any query in the comments box below. We will come up with new informative articles in the future that will answer your questions.
Note: This is for informational and educational purposes only. For medical advice or diagnosis consult a professional. Thank you.
