Water Soluble Vitamins and Their Properties
Which Vitamins Are Water Soluble?
Vitamins are essential components for living things. They are examined in two groups as fat-soluble and water-soluble vitamins. Water-soluble vitamins include the B vitamins complex (B1, B2, B3, B5, B6, B7, B9 and B12) and vitamin C. Water-soluble vitamins are not stored in the body and excess is excreted through urine. Therefore, people must regularly obtain vitamins from plants and animal-based foods for the continuation of life.
What are Water-Soluble Vitamins?
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate)
- Vitamin B12 (Cobalamin)
- Vitamin C (Ascorbic Acid)
| Water Soluble Vitamin | Duties and Features | Foods Where It Is Most Commonly Found |
| B1 (Thiamine) | Provides energy production in carbohydrate metabolism. | Whole grains, legumes, meat, nuts |
| B2 (Riboflavin) | It helps cells produce energy and acts as an antioxidant. | Milk and dairy products, eggs, green leafy vegetables |
| B3 (Niacin) | It regulates cholesterol levels and supports skin health. | Meat, fish, grains, peanuts |
| B5 (Pantothenic Acid) | It plays a role in hormone production. | Meat, avocado, potatoes, whole grains |
| B6 (Pyridoxine) | It supports nervous system functions and hemoglobin production. | Chicken, fish, potatoes, bananas |
| B7 (Biotin) | It is necessary for the health of hair, skin and nails. | Eggs, almonds, soybeans, whole grains |
| B9 (Folic Acid) | It is vital in DNA synthesis and cell division. | Green leafy vegetables, legumes, oranges, whole grains |
| B12 (Cobalamin) | Supports nervous system health and the production of red blood cells. | Meat, fish, milk and dairy products, eggs |
| Vitamin C | It is a vitamin that strengthens the immune system, helps collagen synthesis and is a powerful antioxidant. | Citrus fruits, strawberries, kiwi, green vegetables |
Vitamin B1 (Thiamine)
Vitamin B1 is known as “Thiamine” . It was named B1 because it was the first type of B vitamin to be discovered. Vitamin B1 does not have the ability to be stored in the human body. It is a water-soluble vitamin. Thiamine is a type of B vitamin that is important for the body’s energy metabolism.
Vitamin B1 (Thiamine) Properties
- It ensures regular functioning of muscles and nervous system.
- It is important for the body’s normal energy metabolism.
- It helps the heart to function healthily.
- It helps the process of converting carbohydrates into energy.
- It increases the energy level in the body by helping to reduce fatigue.
- It helps to feel mentally healthy by protecting the nervous system.
- It helps control and protect brain functions.
Foods Containing Vitamin B1 (Thiamine)
- Hazelnut
- Egg
- Walnut
- Mutton
- Beef
- Milk and dairy products
- Lentil
- Chickpeas
- Whole grains
What Happens in Vitamin B1 Deficiency?
When vitamin B1 is not supplied at sufficient levels, various diseases may occur in the body.
- Since it is an important type of vitamin in energy metabolism, muscle and bone fatigue may occur.
- Loss of appetite and weight loss may occur.
- Mental fatigue, depression and forgetfulness may occur.
- Intestinal and stomach diseases may begin.
- In cases of severe deficiency, decreased reflexes and muscle numbness may occur.
Vitamin B2 (Riboflavin)
Another type of vitamin that is water soluble is vitamin B2. It is known as riboflavin . It is one of the B group vitamins that should be taken daily and regularly. Excess vitamin B2 is filtered through the kidneys and excreted from the body. Vitamin B2 can be met through foods.
Vitamin B2 (Riboflavin) Properties
- It controls body functions by contributing to normal energy-yielding metabolism.
- It protects red blood cells.
- It helps protect skin cells and helps the skin look healthy.
- Since it is an important vitamin for eye health, it can strengthen the sense of vision.
- It is effective in protecting normal mucosa.
- Since it takes part in the production of red blood cells, it makes the body resistant to anemia.
- Since it has antioxidant properties, it can improve tiredness and fatigue.
Foods Containing Vitamin B2 (Riboflavin)
What Happens in Vitamin B2 Deficiency?
When vitamin B2, which is an important vitamin in energy metabolism, is not provided in sufficient levels, the following diseases may occur:
- Redness and itching in the eyes,
- Weakening and decrease in the sense of vision,
- Skin wounds and itching,
- Inflammation and wounds in the mouth,
- Loss of appetite and weight loss,
- Forgetfulness,
- Digestive problems.
Vitamin B3 (Niacin)
Another one of the B complex vitamins is vitamin B2, also known as niacin. Niacin is important for the regular and healthy functioning of body functions. When water-soluble vitamin B3 is not taken in sufficient amounts, various diseases can occur.
Vitamin B3 (Niacin) Properties
- It helps convert carbohydrates, fats and proteins into energy.
- It protects heart health by regulating cholesterol and triglyceride levels.
- It helps protect the skin and renew skin cells.
- It is effective in protecting normal mucosa.
- It can prevent fatigue by giving energy to the body.
Foods Containing Vitamin B3 (Niacin)
- Sesame
- Peanuts
- Bulgur wheat
- Lentil
- Egg
- Liver
What Happens in Vitamin B3 Deficiency?
When foods containing vitamin B3 are not consumed, various diseases may occur due to deficiency in the body.
- Digestive system diseases,
- Headache, emotional changes,
- Hallucinations,
- Itching, redness and wounds on the skin,
- Skin inflammations.
Vitamin B5 (Pantothenic Acid)
Pantothenic acid is one of the water-soluble B vitamins found widely in nature. It does not have a heat-resistant structure. When foods containing B5 are cooked, it passes into the cooking water.
Vitamin B5 (Pantothenic Acid) Properties
- It helps the body convert nutrients into energy.
- It helps in the production and metabolism of steroid hormones.
- It accelerates the healing process of skin wounds.
- It helps hair and skin look healthy.
- It is effective in the process of coping with stress.
Foods Containing Vitamin B5 (Pantothenic Acid)
- Egg
- Dairy products
- Avocado
- Pea
- Whole grains
- Liver
- Chicken
- Fish
- Broccoli
- Cabbage
What Happens in Vitamin B5 Deficiency?
Vitamin B5 has the ability to be synthesized in the human intestine. Vitamin B5 deficiency is rare. Some diseases that will occur due to vitamin B5 deficiency can be listed as follows:
- Numbness and burning in the hands and feet,
- Loss of appetite and resulting weight loss,
- Headache and fatigue,
- Nail breakage, hair loss.
Vitamin B6 (Pyridoxine)
Vitamin B6 is also among the water-soluble vitamins. Vitamin B6, known as pyridoxine , is not resistant to heat and light. It mixes with water during cooking. Due to this feature, it is important to evaluate the water of cooked and boiled meals.
Vitamin B6 (Pyridoxine) Properties
- It supports protein and amino acid metabolism.
- It helps energy metabolism.
- Contributes to normal homocysteine metabolism.
- It helps in the formation of red blood cells.
- It is effective in preventing fatigue and weakness.
- It is an important vitamin for glycogen metabolism.
- It can regulate the nervous and brain systems.
- It can prevent depression and improve mood.
- It can relieve pregnancy nausea.
Foods Containing Vitamin B6 (Pyridoxine)
- Milk and dairy products
- Liver
- White meat
What Happens in Vitamin B6 Deficiency?
Vitamin B6 is a water-soluble vitamin that is very important for body functions. Diseases that may occur due to its deficiency can be listed as follows:
- Fatigue, weakness,
- Spiritual and psychological changes,
- Sores in the mouth,
- Decrease in the level of red blood cells,
- Cognitive decline.
Vitamin B7 (Biotin)
Vitamin B7 is a water-soluble B vitamin synthesized by the small intestine in the human body. It is stored in very small amounts in the body. It is important for the continuation of life functions, and its deficiency can cause various diseases.
Vitamin B7 (Biotin) Properties
- It can be used in many cosmetic products due to its ability to protect hair and skin health.
- It is effective in normal energy metabolism by converting nutrients into energy.
- It helps protect the mucosa in the body.
- It is an important vitamin for the metabolism of macronutrients.
- It helps to continue keratin production in the body.
- It can reduce the risk of developing diabetes by balancing blood sugar.
Foods Containing Vitamin B7 (Biotin)
- Egg
- Lentil
- Chickpeas
- Liver
- Fish
- Cauliflower
- Banana
What Happens in Vitamin B7 Deficiency?
B7, an important B vitamin for skin and hair health, can cause various disorders when deficient.
- Weakening and shedding of nails,
- Hair loss, breakage,
- Discomforts such as skin discoloration, rash and itching may occur.
Vitamin B9 (Folate)
Vitamin B9 is a water-soluble vitamin that is not stored in the body. It has important properties for the continuation of body functions. Since it is not produced by the body, it must be taken through food. Plant-based foods are rich in vitamin B9.
Vitamin B9 (Folate) Properties
- It is effective in cell division and DNA synthesis.
- It is important in the production of red blood cells.
- It supports baby development during pregnancy and helps the process progress healthily.
- It helps prevent heart diseases.
- It can prevent memory problems by helping protect brain cells.
- It can strengthen the immune system and make the body resistant to diseases.
Foods Containing Vitamin B9 (Folate)
- Green leafy vegetables
- Spinach
- Broccoli
- Legumes
- Lentil
- Chickpeas
- Avocado
- Hazelnut
- Seeds
- Whole grains
- Citrus fruits
What Happens with Vitamin B9 (Folate) Deficiency?
If vitamin B9 is not taken in sufficient amounts, serious problems may occur for the body and immune system.
- Anemia may occur as red blood cells decrease.
- If not taken in sufficient amounts during pregnancy, it may cause birth anomalies.
- It can make the body vulnerable to infection.
- Depression, mental fatigue, and loss of consciousness may occur.
- It can cause hair and skin to weaken, appear pale, and lose moisture.
Vitamin B12 (Cobalamin)
Vitamin B12 contains cobalt . For this reason, it is also known as cobalamin . Vitamin B12 is a water-soluble vitamin that is important for the continuation of body functions. B12, a water-soluble vitamin, is stored in the body in very small amounts. B12, which has the task of carrying oxygen to cells, supports cell division.
Vitamin B12 (Cobalamin) Properties
- It is effective in the production of red blood cells.
- It can prevent diseases from occurring by protecting the immune system.
- It enables the conversion of nutrients into energy.
- It takes part in the synthesis of homocysteine.
- It helps to relieve fatigue and weakness.
- It helps protect brain and nerve cells.
Foods Containing Vitamin B12 (Cobalamin)
- Red meat
- Chicken
- Fish
- Salmon
- Egg
- Milk, yogurt and cheese
What Happens in Vitamin B12 Deficiency?
Vitamin B12 can be stored in the human body for an average of 4 years. When B12 in the body decreases and becomes deficient, various diseases can occur.
- Fatigue and weakness due to reduced red blood cells,
- Anemia and anemia,
- Loss of appetite and weight loss,
- Dryness, itching and rash on the skin,
- Heart palpitations,
- Weakening and breaking of nails,
- Thinning and loss of hair,
- It is possible to catch infectious diseases quickly.
Vitamin C (Ascorbic Acid)
Ascorbic acid, also known as vitamin C, is among the water-soluble vitamins . Water-soluble vitamin C is very important for the immune system. It is not stored in the body. It is supplied from food. This vitamin can be supplied by adding foods containing vitamin C to the daily diet . Vitamin C taken with food is removed from the body after 4 hours.
Vitamin C (Ascorbic Acid) Properties
- It supports collagen production, which is important for bone, vascular and tooth structure.
- It helps produce the energy needed for exercise.
- It helps the normal function of the immune system.
- It can improve weakness and fatigue.
- It prepares the energy necessary for the regeneration of the reduced form of vitamin E.
Foods Containing Vitamin C (Ascorbic Acid)
What Happens With Vitamin C Deficiency?
Vitamin C is a water-soluble vitamin that is important for the regular functioning of body functions and the strengthening of the immune system. If not taken in sufficient amounts, serious problems and diseases can occur.
- Bruising, bleeding and stinging in the gums,
- Bleeding in the nose,
- Bruising of the skin,
- Delayed healing of wounds,
- Serious illnesses such as weakening of bones may occur.
Frequently Asked Questions About Water-Soluble Vitamins
Can Water-Soluble Vitamins Pass Through Cell Membranes?
The properties of water-soluble vitamins include their inability to pass through cell membranes . Water-soluble vitamins cannot pass through cell membranes. In necessary situations, they are used for their energy-giving properties.
Are Water-Soluble Vitamins Stored?
Water-soluble vitamins do not have the ability to be stored in the human body. Vitamins B and C are not stored, excess is excreted from the body through urine.
What Are the Differences Between Water-Soluble and Fat-Soluble Vitamins?
Water-soluble and fat-soluble vitamins differ from each other in terms of structure and storage. The differences between fat-soluble and water-soluble vitamins can be listed as follows:
- Fat-soluble vitamins can be stored in the body, water-soluble vitamins cannot be stored in the body.
- Water-soluble vitamins can be easily excreted from the body with urine and sweat, while fat-soluble vitamins can stay in the body longer.
- Water-soluble vitamins need to be taken every day, while fat-soluble vitamins need to be taken regularly, even if not every day.
- While excessive intake of fat-soluble vitamins can have toxic effects, excess water-soluble vitamins can be excreted in the urine.
| Criterion | Water Soluble Vitamins | Fat Soluble Vitamins |
| Vitamins | Vitamins B and C | Vitamins A, D, E and K |
| Place of Absorption | They are absorbed in the water content of the intestines | They are absorbed in the intestines along with dietary fats. |
| Storage | They are generally not stored in the body | They can be stored in the liver and fat tissues. |
| Overdose Danger | Excess is usually excreted in urine, toxicity is rare | There is a risk of toxicity when taken in high doses. |
| Daily Needs | They should be taken regularly daily | They do not need to be picked up every day as they are stored |
| Deficiency Symptoms | It can appear quickly | Deficiency symptoms appear over time |
| Food Sources | Fruits, vegetables, whole grains, meat, dairy products | Oily fish, dairy products, liver, vegetable oils |
Why Do Water-Soluble Vitamin Deficiencies Occur So Quickly?
Deficiency of water-soluble vitamins in the body can be seen in a short time. The main reason for this is the storage period in the body. Water-soluble vitamins can be excreted in a short time through urine and sweat. Since they cannot be stored in the body, deficiency can occur quickly. Since they are not stored easily, vitamin deficiency can occur.
What Happens If There Are Too Many Water-Soluble Vitamins?
Except for vitamin B12, water-soluble vitamins are excreted from the body when they are in excess. When vitamins B and C are taken in excess, they are excreted through urine. Since they can be excreted in a short time, water-soluble vitamins need to be supplied at more frequent intervals.
For the most accurate information and healthy results, get support from a specialist doctor. The information in our content is not a prescription. We wish you healthy days…
