Vitamin tablets that can easily dissolve in water are known as water-soluble vitamins. These are carried out to the body’s tissue and are not stored in the body. Vitamin B and C are water-soluble. This can keep your body healthy, and helps in energy production and builds immune system. There are nine water-soluble vitamins that can be taken with a regular food diet.
Vitamin B1 (Thiamine)
This is the first water-soluble vitamin that was discovered. There are various types of thiamine:
- Thiamine pyrophosphate: This is the most abundant form of thiamine in our body. It’s also found in the whole food.
- Thiamine triphosphate: These are found in animal foods but are less abundant. It has less than 10% of total thiamine which can be found in animal tissue.
- Thiamine mononitrate: There is a synthetic form of thiamine which are added to animal food
Deficiency:
- High sugar levels can increase the thiamine elimination and can increase the risk of deficiency.
- People who drink alcohol are at high risk of deficiency. It is due to poor diet and impaired thiamine absorption.
- Some serious deficiency can cause some major disorders such as beriberi.
- Various symptoms that can be seen are weight loss, mental problems and muscle weakness.
A person can be benefited by taking high dose supplements that can help in reducing blood sugar level and blood pressure. Also, Vitamin B1 helps in metabolic processes which convert nutrients into energy. Some richest dietary sources of thiamine includes liver, pork, seeds and whole-grain cereals.
Vitamin B2 (Riboflavin)
This is a water-soluble vitamin that can be used as food colouring. There are various types of Riboflavin
- Dietary substances which are also known as flavoproteins. It releases riboflavin while digestion
- Flavin adenine dinucleotide and Flavin mononucleotide can be found in a variety of foods.
Deficiency:
Riboflavin deficiencies are found very rarely in developed countries.
- Poor diet, old age and lung diseases can increase the risk
- Some severe deficiency can cause ariboflavinosis which may lead to sore throat, inflamed tongue and skin problems.
People who are already taking enough food can avoid taking riboflavin supplements. But if vitamin B2 is low in our body then it may reduce the blood pressure and also reduce the risk of heart disease. High dose of riboflavin will help in reducing migraines.
Vitamin B3 (Niacin)
Niacin is a vitamin that the body can produce from other nutrients i.e., amino acid tryptophan.
Types:
- Nicotinic acid: This acid is found in both plant and animal-sourced foods. High dose can cause a condition like niacin flush.
- Nicotinamide: It can be found in supplements.
Deficiency:
- The symptoms it shows are inflamed skin, mouth sores, diarrhea, insomnia and dementia.
- Cereal grain is low in niacin
Some benefits niacin can provide are-
- They help in bringing down the high levels of low-density lipoprotein cholesterol (bad).
- Raise levels of high-density lipoprotein level (good).
Vitamin B3 can be found in many foods like liver, fish, poultry, eggs and daily diary products. People eating low protein diets are at a higher risk of deficiency.
Vitamin B5 (Pantothenic Acid)
These can be found in all food. There are various types of pantothenic acid:
- Coenzyme A: Common source of vitamins that can be found in food. It releases acid in digestive tract.
- Acyl carrier protein: This is also same as coenzyme A. It is present in all the foods and can also release acid in digestive tract.
- Panthenol: This is a form of pantothenic acid which can be often used as supplements.
Deficiency:
- This deficiency can be found rare in industrialized countries.
- There is an adverse effect that can be seen in many parts like numbness, irritability, restlessness and digestive problems.
Vitamin B6
- Pyridoxine: This can be found in various fruits, vegetables and grains as supplements.
- Pyridoxamine: This is a common type of Vitamin B6 which is present in animal-sourced foods.
Deficiency:
Vitamin B6 can be found rarely. People are addicted to alcohols can be at greater risk. The symptoms include anaemia, skin rashes and depression. Some large dose of pyridoxine is used to treat carpal tunnel syndrome. Specifically, this should be taken with a doctor’s prescription.
Vitamin B7 (Biotin)
These supplements are taken to nourish the hair, nails and skin. Proteins which consist of biotin when releasing a compound it can be preferred as biocytin.
- Untreated biotin symptoms may show neurological symptoms.
- These are also found in animals that are fed high amounts of raw egg white.
Deficiency:
Biotin supplements help in improving health. These may improve symptoms in people with multiple sclerosis and brittle nails.
Vitamin B9
This was discovered from yeast but later was isolated from spinach. Various types of Vitamin B9:
- Folate:Vitamin B9 occurs naturally in food.
- Folic acid: Synthetic form added to processed foods. High dose folic acid may cause harm to our body.
Deficiency:
These occur on its own and are associated with nutrient deficiency and poor diet. In vitamin, B9 anaemia is the common symptoms that can be found. Deficiency can lead to birth effects of the brain which can be called neural tube defects. Some of the studies suggest that supplements can reduce the risk of heart disease, and also helps in controlling blood sugar.
Vitamin B12 (Cobalamin)
It contains the metallic elements called cobalt. It can be referred to as cobalamin. There are various types of Vitamin B12 cyanocobalamin, hydroxocobalamin, adenosylcobalamin and methylcobalamin.
Deficiency:
- People who are vegetarian can face some deficiency symptoms
- Deficiency may also develop in older people.
Vitamin B12 can be found rarely in some people.
Vitamin C
This is the only water-soluble vitamin that cannot be found in the category of Vitamin B. Ascorbic acid is one form of Vitamin C.
Deficiency:
- The deficiency can be found mainly in people who don’t eat fruit and vegetables.
- It can lead to some disease known as scurvy.
- Fatigue and weakness are some of the main symptoms found in a person.
Vitamin C helps in improvising iron absorption from the meal, also help the people who have low or deficient iron. These also help lower blood pressure and can reduce the risk of heart disease.
