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Water-Soluble Vitamins

 

Note: Always consult with your physician prior to taking any vitamin supplements, or starting a workout or diet program

 

·           What are Water-Soluble Vitamins?

·           The Water Soluble Vitamins

·           Absorption

·           Excretion

·           Effects

 

What are Water-Soluble Vitamins?

"B-complex vitamins and vitamin C are water-soluble vitamins that are not stored in the body and must be replaced each day, preferably through a high-quality liquid multivitamin."

The Vitamins and Nutrition Center: Water Soluble Vitamins

 

The Water Soluble Vitamins

"The water-soluble vitamins, excluding vitamin C, popularly are termed the B-complex vitamins. There are eight of them, namely;

·          B1 (thiamine),

·          B2 (riboflavin),

·          B6 (pyridoxine),

·          niacin (nicotinic acid),

·          B12,

·          folic acid,

·          pantothenic acid, and

·          biotin."

The Vitamins and Nutrition Center: Water Soluble Vitamins

 

Absorption

"The water-soluble vitamins, inactive in their so-called free states, must be activated..."

The Vitamins and Nutrition Center: Water Soluble Vitamins

 

"The water-soluble vitamins are absorbed in our intestine, pass directly to the blood, and are carried to the tissues in which they will be utilized. Vitamin B12 requires a substance known as 'intrinsic factor for absorption'."
The Vitamins and Nutrition Center: Water Soluble Vitamins

 

Excretion

"Water-soluble vitamins…dissolve in water, are not stored and they are eliminated in urine. We need a continuous supply of them in our diets to ensure proper health and nutrition."

The Vitamins and Nutrition Center: Water Soluble Vitamins

 

"Water-soluble vitamins usually are excreted in the urine on a daily basis. Thiamine (B1), riboflavin (B2), pyridoxine (B6), ascorbic acid (C), pantothenic acid, and biotin appear in urine as free [inactive] vitamins."

The Vitamins and Nutrition Center: Water Soluble Vitamins

 

"Tissue storage capacity of water soluble vitamins is limited and, as the tissues become saturated, the rate of excretion increases sharply. This keeps us from overdosing but this is also why we need to take these vitamins daily. Unlike the other water-soluble vitamins, however, vitamin B12 is excreted solely in the feces…"
The Vitamins and Nutrition Center: Water Soluble Vitamins


Effects

Benefits

"The effects of the water-soluble vitamins are obvious in many parts of the body.

·          They act as coenzymes to help the body obtain energy from food.

·          They also are important for normal appetite,

·          good vision,

·          healthy skin,

·          healthy nervous system and

·          red blood cell formation."

The Vitamins and Nutrition Center: Water Soluble Vitamins

 

Deficiencies

·          Vitamin B deficiency leads to beriberi, pellagra and pernicious anemia.

·          Alcoholics are especially prone to thiamin deficiency because they hardly eat good food or any at all.

·          You can also become deficient in vitamin B if you eat 'polished' [white] rice, that is, removing its outer layer, and end up with thiamin deficiency, or beriberi.

The Vitamins and Nutrition Center: Water Soluble Vitamins

 

Thought, Memory, and Mood

Vitamin B1

"Effects of Deficiency: Aggressiveness, anxiety, apathy, confusion, depression, fatigue, irritability, memory loss, nerve damage, poor concentration and attention span, psychosis.

Dietary Sources: Wheat germ, brewer's yeast, green peas, collard greens, oranges, cooked dried beans and peas, asparagus. (Page 204)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Vitamin B2

"Effects of Deficiency: EEG Abnormalities, irritability.

Dietary Sources: Low-fat milk, yogurt, oysters, avocados, spinach, broccoli, brussels sprouts. (Page 204)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Niacin

"Effects of Deficiency:Nerve damage, apathy, depression, anxiety, irritability, mania, memory loss, delirium, dementia, mood swings.

Dietary Sources: Chicken, salmon, extra-lean beef, peanut butter; green peas, potatoes, brewer's yeast, low-fat milk, wheat germ. (Page 204)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Vitamin B6

Warning: Excessive doses of vitamin B6 can be dangerous.

"'Our primary concern is that patients may be overdosing on vitamin B6 as prescribed by their physicians, some of whom are prescribing 300 milligrams a day or more," Franzblau says. "While most reported cases of sensory neuropathy related to vitamin B6 supplements involve dosages of more than 1,000 milligrams a day, some cases involve dosages as low as 200 milligrams a day. The United States Recommended Dietary Allowance for vitamin B6 for adults, incidentally, is just 1.6-2.0 milligrams a day.' (Page 204)"

The University Record: Excessive Doses of Vitamin B6 Can Be Dangerous,

 

"Effects of Deficiency: Acute sensitivity to noise, EEG changes, fatigue, depression, irritability, reduced learning ability, seizures.

Dietary Sources: Bananas, avocados, extra-lean beef, chicken, fish, potatoes, collard greens. (Page 204)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Pantothenic Acid

"Effects of Deficiency:Depression, fatigue, irritability, restlessness.

Dietary Sources: Oranges, collard greens, potatoes, broccoli, brown rice, cantaloupe, wheat germ. (Page 204)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Biotin

"Effects of Deficiency:Depression, fatigue and lethargy, sleepiness.

Dietary Sources: Oatmeal, soybeans, peanut butter; salmon, low-fat milk, brown rice, chicken. (Page 204)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Vitamin B12

"Effects of Deficiency: Abnormal EEG, confusion, delusions, depression, irritability, hallucinations, memory loss, paranoia.

Dietary Sources: Oysters, tuna, yogurt, low-fat milk, fish, chicken, cheese, extra-lean beef. (Page 205)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Folic Acid

"Effects of Deficiency: Apathy, dementia, depression, delirium, forgetfulness, insomnia, irritability, psychosis, mental retardation in infants.

Dietary Sources: Brewer's yeast, spinach, orange juice, romaine lettuce, avocados, broccoli, wheat germ, cooked dried beans and peas, bananas. (Page 205)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

Vitamin C

"Effects of Deficiency: Lethargy; personality changes, including depression and hysteria.

Dietary Sources: Oranges, brussels sprouts, strawberries. (Page 205)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.

 

 

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