Water Soluble Vitamins List

Vitamins are classified as water soluble and fat soluble. Fat soluble vitamins are stored by the body as they are dissolved in the fats or lipids present in the body. Your body cannot store the vitamins that are soluble in water. Being soluble in water, they are thrown out of the body along with the waste material, regularly. Therefore you are expected to refill your body with the water soluble vitamins and minerals every day.

List of Water Soluble Vitamins

• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin B7
• Vitamin B9
• Vitamin B12
• Vitamin C

Eight B vitamins which comprise vitamin B complex and vitamin C are the 9 vitamins which are soluble in water. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin) and B7 (biotin) are required for energy production, vitamin B6 (pyridoxine) plays an important role in amino acid metabolism, and vitamin B12 (various cobalamins) and B9 (folic acid) are essential for important metabolic processes like the process of cell division. Vitamin B5 (pantothenic acid) helps prevent skin conditions like acne and the rare condition known as paresthesia (feeling of 'pins and needles' or numbness in skin with no long term physical effect). Vitamin C is an antioxidant vitamin and it helps reduce the effects of free radicals on the body. It lowers the levels of bad cholesterol in the body and strengthens your immune system. It is essential for maintaining and repairing body tissues. It encourages absorption of calcium and iron and strengthens the blood vessels.

Yeast, liver, eggs and some vegetables contain B vitamins. Most fruits and some vegetables like broccoli, Brussels sprouts, cauliflower, cucumber, carrot, tomato, turnip, etc. contain vitamin C. These are the foods that you can incorporate into your diet to avoid vitamin deficiencies.

Water Soluble Vitamins Chart

Name of the Vitamin	Function	Deficiency Effects	Food Sources	Recommended Daily Intake
Vitamin B1 or Thiamine	Helps produce energy from carbohydrates. Promotes smooth functioning of the heart, muscle and nervous system. Enhances blood formation and improves blood circulation. Essential for growing children, for proper growth.	Excessive weakness Nerve damage. Beriberi resulting in severe leg cramps, weak muscles and inflammation of heart In severe cases, heart failure and death.	Berries, Green vegetables, Lean Meat, Legumes, Nuts, Pork, Wheat germ, Whole grain cereals	Men: 1.5 mg Women: 1.1 mg
Vitamin B2 or Riboflavin	Involved in the synthesis of proteins, carbohydrates and fats, works as an enzyme. Helps maintain the health of the mucus membranes in the digestive tract. Promotes absorption of vitamin B6 and iron. Reduces the chances of formation of cataract	Hair loss Light sensitivity. Skin lesions near nose and mouth. Dizziness	Dark green vegetables, Eggs, Fish, Grains, Lean meat, Legumes, Milk	Men: 1.7 mg Women: 1.3 mg
Vitamin B3 or Niacin	Helps maintain normal body metabolism. Boosts the production of energy from nutrients Lowers bad cholesterol level and raises good cholesterol level	Pellagra, resulting in skin irritation on exposure to sunlight. Mental confusion Diarrhea and swollen tongue.	Fish, Lean Meat, Peanuts, Poultry, Whole grains	Men: 19 mg Women: 15 mg
Vitamin B5 or Pantothenic Acid	Boosts the production of energy and promotes metabolism of proteins, fats and carbohydrates Promotes adrenal gland function and stimulates hormone release Stimulates red blood cell formation and bile production	Excessive weakness Nausea Tingling in hands Difficulty sleeping Headaches	Beef, Eggs, Legumes, Mushrooms, Vegetables, Whole grains	Men: 4 mg - 7 mg Women: 4 mg - 7 mg
Vitamin B6 or Pyridoxine	Regulates metabolism of protein. Encourages red blood cell and hemoglobin formation. Stimulates the function of the immune and nervous system.	Kidney stone formation Skin diseases and disorders Dizziness Convulsions	Avocados, Bananas, Fish, Green beans, Poultry, Spinach, Whole grains	Men: 2.0 mg 1.6 mg
Vitamin B7 or Biotin	Promotes production of energy from food Promotes metabolism of fats, proteins and carbohydrates Helps maintain health of the skin, hair and nails	Reduced appetite Excessive tiredness Muscle pain Very dry skin	Cheese, Egg yolk, Green vegetables, Liver, Sunflower seeds, Sweet potatoes	Men: 100 mcg Women: 100 mcg
Vitamin B9 or Folic Acid	Controls amino acid levels in blood. Promotes synthesis of DNA for normal cell division. Enhances hemoglobin and protein formation.	Swollen tongue Mouth ulcers. Affects growth. Birth defects that cause brain disorders.	Citrus juice, Fortified grains and products, Legumes, Green leafy vegetables (spinach, kale, etc.), Nuts	Men: 200 mcg Women: 180 mcg
Vitamin B12 or Cobalamin	Stimulates protein and red blood cell formation. Essential for healthy functioning of nervous system.	Anemia Nervous system damage, peripheral neuropathy Memory loss Weakness	Eggs, Fish, Fortified breakfast cereal, Liver, Meat, Milk	Men: 2.0 mcg Women: 2.0 mcg
Vitamin C or Ascorbic acid	Strengthens immune system Boosts the absorption of iron and calcium Essential for overall improvement and enhancement of health	Scurvy resulting in bleeding into the skin Frequent infections Weakness	Black current, Guava, Melon, Broccoli, Brussels sprouts	Men: 65 mg Women: 75 mg

Vitamins A, D, E and K are fat soluble vitamins which are structurally quite similar. These vitamins get dissolved in the fats or lipids which are then stored by the body for future use. In spite of a healthy diet, you may suffer from a deficiency of a vitamin which is soluble in water. You should check that all the vitamins that are soluble in water are present in your regular diet; because your body needs them for various purposes. Not only a healthy diet but a balanced diet can fulfill this requirement. You can keep the above list of vitamins and food sources, handy and can enjoy the health benefits through proper diet.