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Water-Soluble Vitamins:B-Complex and Vitamin CFact Sheet No. 9.312Food and Nutrition Series Healthby L. Bellows and R. Moore*What are Vitamins?Vitamins are essential nutrients foundin foods. They perform specific and vitalfunctions in a variety of body systems, andare crucial for maintaining optimal health.The two different types of vitaminsare fat-soluble vitamins and water-solublevitamins. Fat-soluble vitamins — vitaminsA, D, E and K — dissolve in fat before theyare absorbed in the bloodstream to carry outtheir functions. Excesses of these vitaminsare stored in the liver, and are not neededevery day in the diet. For more informationon fat-soluble vitamins, see fact sheet 9.315Fat-Soluble Vitamins: A, D, E, and K.In contrast, water-soluble vitaminsdissolve in water and are not stored by thebody. Since they are eliminated in urine,we require a continuous daily supply in ourdiet. The water-soluble vitamins include thevitamin B-complex group and vitamin C.Water-soluble vitamins are easilydestroyed or washed out during foodstorage or preparation. Proper storage andpreparation of food can minimize vitaminloss. To reduce vitamin loss, always refrigeratefresh produce, keep milk and grains awayfrom strong light, and use cooking waterfrom vegetables to prepare soups.What are Water-SolubleVitamins?B-complex VitaminsEight of the water-soluble vitamins areknown as the vitamin B-complex group:thiamin (vitamin B1), riboflavin (vitaminB2), niacin (vitamin B3), vitamin B6(pyridoxine), folate (folic acid), vitaminB12, biotin and pantothenic acid. The Bvitamins are widely distributed in foods,L. Bellows, Colorado State University Extension food andnutrition specialist and assistant professor; and R. Moore,graduate student. 11/2012*and their influence is felt in many parts ofthe body. They function as coenzymes thathelp the body obtain energy from food. TheB vitamins are also important for normalappetite, good vision, and healthy skin,nervous system, and red blood cell formation.Thiamin: Vitamin B1What is Thiamin. Thiamin, or vitamin B1,helps to release energy from foods, promotesnormal appetite, and is important inmaintaining proper nervous system function.Food Sources for Thiamin. Sourcesinclude peas, pork, liver, and legumes. Mostcommonly, thiamin is found in whole grainsand fortified grain products such as cereal,and enriched products like bread, pasta,rice, and tortillas. The process of enrichmentadds back nutrients that are lost when grainsare processed. Among the nutrients addedduring the enrichment process are thiamin(B1), niacin (B3), riboflavin (B2), folate andiron.How much Thiamin. The RecommendedDietary Allowance (RDA) for thiamin is1.2 mg/day for adult males and 1.1 mg/dayfor adult females (Table 1). These values areclosely tied to calorie expenditure.Thiamin Deficiency. Under-consumptionof thiamin is rare in the United States due towide availability of enriched grain products.However, low calorie diets as well as dietshigh in refined and processed carbohydratesmay place one at risk for thiamin deficiency.Alcoholics are especially prone tothiamin deficiency because excess alcoholconsumption often replaces food or meals.Symptoms of thiamin deficiency include:mental confusion, muscle weakness, wasting,water retention (edema), impaired growth,and the disease known as beriberi. Thiamindeficiency is currently not a problem in theUnited States.Too much Thiamin. No problems withoverconsumption are known for thiamin.Quick Facts B-complex vitamins andvitamin C are water-solublevitamins that are not storedin the body and must bereplaced each day. These vitamins are easilydestroyed or washed outduring food storage andpreparation. The B-complex group isfound in a variety of foods:cereal grains, meat, poultry,eggs, fish, milk, legumes andfresh vegetables. Citrus fruits are good sourcesof vitamin C. Using megadoses ofmultivitamins or supplementsis not recommended. Colorado State UniversityExtension. 3/02. Revised 11/12.www.ext.colostate.edu

Riboflavin: Vitamin B2What is Riboflavin. Riboflavin, orvitamin B2, helps to release energy fromfoods, promotes good vision, and healthyskin. It also helps to convert the amino acidtryptophan (which makes up protein) intoniacin.Food Sources for Riboflavin. Sourcesinclude liver, eggs, dark green vegetables,legumes, whole and enriched grainproducts, and milk. Ultraviolet light isknown to destroy riboflavin, which is whymost milk is packaged in opaque containersinstead of clear.How much Riboflavin. TheRecommended Dietary Allowance (RDA)for riboflavin is 1.3 mg/day for adult malesand 1.1 mg/day for adult females (Table 1).Like thiamin, these values are closely tied toenergy expenditure.Riboflavin Deficiency. Underconsumption of riboflavin is rare in theUnited States. However, it has been knownto occur with alcoholism, malignancy,hyperthyroidism, and in the elderly.Symptoms of deficiency include cracks atthe corners of the mouth, dermatitis onnose and lips, light sensitivity, cataracts, anda sore, red tongue.Too much Riboflavin. No problems withoverconsumption are known for riboflavin.Niacin: Vitamin B3, Nicotinamide,Nicotinic Acid.What is Niacin. Niacin, or vitamin B3,is involved in energy production, normalenzyme function, digestion, promotingnormal appetite, healthy skin, and nerves.Food Sources for Niacin. Sources includeliver, fish, poultry, meat, peanuts, whole andenriched grain products.How much Niacin. The RecommendedDietary Allowance (RDA) for niacin is16 mg/day for adult males and 14 mg/dayfor adult females (Table 1). These values areclosely tied to energy expenditure.Niacin Deficiency. Niacin deficiencyis not a problem in the United States.However, it is known to occur withalcoholism, protein malnourishment, lowcalorie diets, and diets high in refinedcarbohydrates. Pellagra is the disease statethat occurs as a result of severe niacindeficiency. Symptoms include cramps,nausea, mental confusion, and skinproblems.Too much Niacin. Consuming largedoses of niacin supplements may causeflushed skin, rashes, or liver damage(Table 2). Over consumption of niacin isnot a problem if it is obtained through food.Vitamin B6: Pyridoxine, Pyridoxal,PyridoxamineWhat is Vitamin B6. Vitamin B6,otherwise known as pyridoxine, pyridoxalor pyridoxamine, aids in proteinmetabolism and red blood cell formation. Itis also involved in the body’s production ofchemicals such as insulin and hemoglobin.Food Sources for Vitamin B6. Sourcesinclude pork, meats, whole grainsand cereals, legumes, and green, leafyvegetables.How much Vitamin B6. TheRecommended Dietary Allowance (RDA)for vitamin B6 is 1.3 mg/day for adult malesand females through age fifty (Table 1).For infants, breast milk and most infantformulas contain enough vitamin B6.Vitamin B6 Deficiency. Deficiencysymptoms include skin disorders,dermatitis, cracks at corners of mouth,anemia, kidney stones, and nausea. Avitamin B6 deficiency in infants can causemental confusion.Too much Vitamin B6. Overconsumption is rare, but excess doses ofvitamin B6 over time have been known toresult in nerve damage (Table 2).Folate: Folic Acid, FolacinWhat is Folate. Folate, also knownas folic acid or folacin, aids in proteinmetabolism, promoting red blood cellformation, and lowering the risk for neuraltube birth defects. Folate may also play arole in controlling homocysteine levels,thus reducing the risk for coronary heartdisease.Food Sources for Folate. Sources offolate include liver, kidney, dark greenleafy vegetables, meats, fish, whole grains,fortified grains and cereals, legumes, andcitrus fruits. Not all whole grain productsare fortified with folate. Check the nutritionlabel to see if folic acid has been added.How much Folate. The RecommendedDietary Allowance (RDA) for folate is400 mcg/day for adult males and females.Pregnancy will increase the RDA for folateto 600 mcg/day (Table 1).Folate Deficiency. Folate deficiencyaffects cell growth and protein production,which can lead to overall impaired growth.Deficiency symptoms also include anemiaand diarrhea. A folate deficiency in womenwho are pregnant or of child bearing agemay result in the delivery of a baby withneural tube defects such as spina bifida.(Table 1).Too much Folate. Over consumption offolate offers no known benefits, and maymask B12 deficiency as well as interferewith some medications (Table 2).Vitamin B12: CobalaminWhat is B12. Vitamin B12, also knownas cobalamin, aids in the building of geneticmaterial, production of normal red bloodcells, and maintenance of the nervoussystem.Food Sources for Vitamin B12. VitaminB12 can only be found only in foods ofanimal origin such as meats, liver, kidney,fish, eggs, milk and milk products, oysters,shellfish. Some fortified foods may containvitamin B12.How much Vitamin B12. TheRecommended Dietary Allowance (RDA)for vitamin B12 is 2.4 mcg/day for adultmales and females (Table 1). For thoseover the age of fifty, the dietary guidelinesrecommend consuming vitamin B12 inits crystalline form (fortified foods ormultivitamin).Vitamin B12 Deficiency. Vitamin B12deficiency most commonly affects strictvegetarians (those who eat no animalproducts), infants of vegan mothers, andthe elderly. Symptoms of deficiency includeanemia, fatigue, neurological disorders,and degeneration of nerves resultingin numbness and tingling. In order toprevent vitamin B12 deficiency, a dietarysupplement should be taken. Some peopledevelop a B12 deficiency because theycannot absorb the vitamin through theirstomach lining. This can be treated throughvitamin B12 injections.Too much Vitamin B12. No problemswith overconsumption of vitamin B12 areknown.BiotinWhat is Biotin. Biotin helps releaseenergy from carbohydrates and aidsin the metabolism of fats, proteins andcarbohydrates from food.