10.5: Water-Soluble Vitamins Summary
- Page ID
- 44002
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Water-Soluble Vitamins
| Vitamin | Food Sources | Recommended Intake for Adults | Major Functions | Deficiency Diseases and Symptoms | Groups at Risk of Deficiency | Toxicity Symptoms | Tolerable Upper Intake Level (UL) |
|---|---|---|---|---|---|---|---|
| Vitamin C (ascorbic acid) Vitamin C Fact Sheet |
Orange juice, grapefruit juice, strawberries, tomato, sweet red pepper Vitamin C in Foods |
75-90 mg/day | Antioxidant, collagen synthesis, hormone and neurotransmitter synthesis | Scurvy, bleeding gums, joint pain, poor wound healing, | Smokers, alcoholics, elderly | Kidney stones, GI distress, diarrhea | 2000 mg/day |
| Thiamin (B1) Thiamin Fact Sheet |
Pork, enriched and whole grains, fish, legumes Thiamin in Foods |
1.1-1.2 mg/day | Coenzyme: assists in glucose metabolism, RNA, DNA, and ATP synthesis | Beriberi: fatigue, confusion, movement impairment, swelling, heart failure | Alcoholics, older adults, eating disorders | None reported | Not determined |
| Riboflavin (B2) Riboflavin Fact Sheet |
Beef liver, enriched breakfast cereals, yogurt, steak, mushrooms, almonds, eggs Riboflavin in Foods |
1.1-1.3 mg/day | Coenzyme: assists in glucose, fat and carbohydrate metabolism, electron carrier, other B vitamins are dependent on | Ariboflavinosis: dry scaly skin, mouth inflammation and sores, sore throat, itchy eyes, light sensitivity | None | None reported | Not determined |
| Niacin (B3) Niacin Fact Sheet |
Meat, poultry, fish, peanuts, enriched grains Niacin in Foods |
14-16 NE/day | Coenzyme: assists in glucose, fat, and protein metabolism, electron carrier | Pellagra: diarrhea, dermatitis, dementia, death | Alcoholics | Nausea, rash, tingling extremities | 35 mg/day from fortified foods and supplements |
| Pantothenic Acid (B5) Pantothenic Acid Fact Sheet |
Sunflower seeds, fish, dairy products, widespread in foods Pantothenic Acid in Foods |
5 mg/day | Coenzyme: assists in glucose, fat, and protein metabolism, cholesterol and neurotransmitter synthesis | Muscle numbness and pain, fatigue, irritability | Alcoholics | Fatigue, rash | Not determined |
| B6 (Pyridoxine) Vitamin B6 Fact Sheet |
Meat, poultry, fish, legumes, nuts Vitamin B6 in Foods |
1.3-1.7 mg/day | Coenzyme; assists in amino-acid synthesis, glycogneolysis, neurotransmitter and hemoglobin synthesis | Muscle weakness, dermatitis, mouth sores, fatigue, confusion | Alcoholics | Nerve damage | 100 mg/day |
| Biotin Biotin Fact Sheet |
Egg yolks, fish, pork, nuts and seeds Biotin in Foods |
30 mcg/day | Coenzyme; assists in glucose, fat, and protein metabolism, amino-acid synthesis | Muscle weakness, dermatitis, fatigue, hair loss | Those consuming raw egg whites | None reported | Not determined |
| Folate Folate Fact Sheet |
Leafy green vegetables, enriched grains, orange juice Folate in Foods |
400 mcg/day | Coenzyme; amino acid synthesis, RNA, DNA, and red blood cell synthesis | Diarrhea, mouth sores, confusion, anemia, neural-tube defects | Pregnant women, alcoholics | Masks B12 deficiency | 1000 mcg/day from fortified foods and supplements |
| B12 (cobalamin) Vitamin B12 Fact Sheet |
Meats, poultry, fish Vitamin B12 in Foods |
2.4 mcg/day | Coenzyme; fat and protein catabolism, folate function, red-blood-cell synthesis | Muscle weakness, sore tongue, anemia, nerve damage, neural-tube defects | Vegans, elderly | None reported | Not determined |
| Choline Choline Fact Sheet |
Egg yolk, wheat, meat, fish, synthesis in the body Choline in Foods |
425-550 mg/day | Synthesis of neurotransmitters and cell membranes, lipid transport | Non-alcoholic fatty liver disease, muscle damage, interfered brain development in fetus | None | Liver damage, excessive sweating, hypotension | 3.5 g/day |