What Are Water Soluble Vitamins? Properties of Water Soluble Vitamins

Vitamins usually have solubility (water and fat soluble vitamins). Water-soluble vitamins are called water-soluble vitamins, and fat-soluble vitamins are called fat-soluble vitamins. 9 different types water soluble vitamin .

Which vitamins are water soluble?

• 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)

Fat soluble vitaminsunlike in water soluble vitamins it is not usually stored in the body. For this reason, it is necessary to take from food regularly. In the article "Properties of water soluble vitamins", "which vitamins are water soluble", "diseases seen in water soluble vitamins deficiency" topics will be discussed.

What Are Water Soluble Vitamins?

Vitamin B1 (Thiamine)

Thiamine, also known as vitamin B1 and scientifically identifiable first water soluble vitamind.

What are the Types of Vitamin B1?

There are many forms of thiamine, these include:

• Thiamine pyrophosphate: Also known as thiamine diphosphate, it is the most abundant form of thiamine in our body. It is also the main form found in all foods.
• Thiamine triphosphate: This form is found in food of animal origin but is found in lesser amounts than thiamine pyrophosphate. It is thought to represent less than 10% of the total thiamine found in animal tissues.
• Thiamine mononitrate: It is a synthetic thiamine that is usually added to animal or processed food.
• Thiamine hydrochloride: The standard used in the supplement is the synthetic form of thiamine.

The Role and Function of Vitamin B1 in the Body

Like other B vitamins, thiamine acts as a coenzyme in the body. This applies to all active forms, but thiamine pyrophosphate is the most important. Coenzymes are compounds that don't function on their own, which help enzymes trigger chemical reactions. Thiamine is involved in many important chemical reactions. For example, it helps convert nutrients into energy and promotes sugar formation.

What are the Food Sources of Vitamin B1?

The richest food sources of thiamine are nuts, seeds, grains, and liver. In contrast, fruits, vegetables, and dairy products generally don't provide much thiamine.

What Is The Recommended Amount?

The table below shows the recommended daily allowance (RDI) for thiamine.

* Adequate purchase

Vitamin B1 deficiency

Deficiency is rare, but high blood sugar levels can increase urinary thiamine elimination, increasing needs and risk of deficiency. In fact, thiamine levels can be reduced by 1-2% in people with type 75 and type 76 diabetes. People with alcohol dependence are also at risk of deficiency due to a poor diet and impaired thiamine absorption.

Severe thiamine deficiency can lead to ailments known as beriberi and Wernicke-Korsakoff syndrome. These disorders anorexia nervosais associated with a range of symptoms including weight loss, nervous dysfunction, mental problems, muscle weakness, and heart enlargement.

Side Effects of Taking Too Much Vitamin B1

Thiamine is considered safe. There are no reports of adverse effects that may occur after taking high amounts of thiamine from food or supplements. One reason for this is that excess thiamine is rapidly excreted from the body in the urine. As a result, the tolerable upper intake level for thiamine has not been established. However, when taken in very high amounts, it does not rule out possible symptoms of toxicity.

Vitamin B2 (Riboflavin)

Riboflavin, used as a food coloring is a water-soluble vitamin.

What are the Types of Vitamin B2?

In addition to riboflavin, nutrients known as flavoproteins release riboflavin during digestion. Two of the most common flavoproteins are flavin adenine dinucleotide and flavin mononucleotide. They are found in a wide variety of foods.

The Role and Function of Vitamin B2 in the Body

Riboflavin functions as a coenzyme in a variety of chemical reactions. Like thiamine, it is concerned with the conversion of nutrients into energy. Conversion of vitamin B6 to its active form and tryptophanIt is also necessary for the conversion of niacin (vitamin B3).

What are the Food Sources of Vitamin B2?

Good sources of riboflavin include eggs, green leafy vegetables, broccoli, milk, legumes, mushrooms, and meat. Also, riboflavin is often added to processed breakfast cereals and used as a yellow-orange food coloring.

What Is The Recommended Amount?

The table below shows the adequate intake for RDI or riboflavin. These values ​​represent sufficient daily intake to meet the needs of most people.

* Adequate purchase

What is Vitamin B2 Deficiency?

Riboflavin deficiency is very rare in developed countries. However, a poor diet can increase the risk of old age, lung diseases and alcoholism. Severe deficiency causes a condition known as ariboflavinosis that is characterized by sore throat, inflamed tongue, anemia, and eye problems. It also inhibits the metabolism of vitamin B6 and the conversion of tryptophan to niacin.

Side Effects of Taking Too Much Vitamin B2

High intake of nutrients or supplemental riboflavin has no known effect as toxicity. Absorption becomes less effective at higher doses. Also, very small amounts are found in body tissues and excess riboflavin is excreted in the urine. As a result, a safe upper intake level of riboflavin has not been established.

Vitamin B3 (Niacin)

Also known as vitamin B3 niacinis the only B vitamin our body can produce from another nutrient, the amino acid tryptophan.

Vitamin B3 What are the Types?

Common forms of niacin are:

• Nicotinic acid: The most common form found in supplements. It is found in both plant and animal origin foods.

• Nicotinamide (niacinamide): It is found in supplements and foods.

Compound nicotinamide riboside also has vitamin B3 activity. It is found in small amounts in whey protein and baker's yeast.

Vitamin B3 in the Body Role and Function

All dietary forms of niacin are eventually converted into nicotinamide adenine dinucleotide (NAD +) or nicotinamide adenine dinucleotide phosphate (NADP +), which act as coenzymes. Like other B vitamins, it functions as a coenzyme in the body and plays an important role in cellular functions and has antioxidant properties. One of its most important roles is to extract energy from glucose (sugar), the metabolism process called glycolysis.

Vitamin B3 What Are Their Food Sources?

Niacin is found in both plants and animals. Good sources include fish, chicken, eggs, dairy products, and mushrooms. Niacin is also added to breakfast cereals and flours. Also, our body can synthesize niacin from the amino acid tryptophan. Scientists estimate that 1 mg of tryptophan can be used to create 60 mg of niacin.

What Is The Recommended Amount?

The table below shows the RDA or adequate intake.

* Adequate purchase

Vitamin B3 Lack of

In developing countries pellagra Known as niacin deficiency is a rare condition. The main symptoms of pellagran are inflamed skin, mouth sores, insomnia and dementia. Like all deficiency diseases, it can be fatal if left untreated. You can easily get all the niacin you need from various foods. Deficiency is more common in developing countries with diets that lack diversity.

Get Excess Vitamin B3 Side effects

Niacin from naturally occurring foods does not have any side effects. However, high supplemental doses of niacin can cause nausea, vomiting, stomach irritation, and liver damage.

Liver damage is associated with prolonged use of very high doses (3-9 grams / day) of sustained-release or slow-release nicotinic acid. In addition, taking niacin supplements for long periods of time can increase insulin resistance and blood sugar levels. Nicotinic acid can also increase circulating uric acid levels, making gout symptoms worse.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid is found in almost all foods. Accordingly, his name is Greek, meaning "all around" pantothen Derived from the word.

Vitamin B5 What are the Types?

There are multiple forms of pantothenic acid or compounds that release the active form of the vitamin when ingested.

• Coenzyme A: It is a common source of this vitamin in foods. Pantothenic acid is released in the digestive system.
• Noble carrier protein: The noble carrier protein such as coenzyme A is found in foods and pantothenic acid is released during digestion.
• Calcium Pantothenate: The most common form of pantothenic acid in supplements.
• Panthenol: Another form of pantothenic acid often used in supplements.

Vitamin B5 in the Body Role and Function

Pantothenic acid plays an important role in a wide range of metabolic functions. It is necessary for the formation of coenzyme A, which is necessary for the synthesis of fatty acids, amino acids, steroid hormones, neurotransmitters and various other important compounds.

Vitamin B5 What Are Their Food Sources?

Pantothenic acid is found in almost all foods. Rich resources shiitake mushroom, caviar, kidney, chicken, beef and egg yolk. A few plant foods are also good sources, such as root vegetables, whole grains, tomatoes and broccoli.

What Is The Recommended Amount?

The table below shows the adequate intake (AI) of pantothenic acid in most people.

Vitamin B5 Lack of

Pantothenic acid deficiency is rare in industrialized countries. In fact, this vitamin is so common in foods that serious malnutrition Apart from that, it is almost unheard of. However, its requirements may be higher for people with diabetes and those who consume excessive amounts of alcohol.

Studies in animals show that pantothenic acid deficiency causes adverse effects on most organ systems. It is associated with numerous symptoms such as numbness, irritability, sleep disturbances, restlessness, and digestive problems.

Get Excess Vitamin B5 Side effects

Pantothenic acid does not show any side effects at high doses. The tolerable upper limit has not been established. However, large doses like 10 grams per day can cause digestive upset and diarrhea.

Vitamin B6 (Pyridoxine)

Vitamin B6Is the nutrient group required for the synthesis of pyridoxal phosphate, a coenzyme involved in more than 100 different metabolic processes.

Vitamin B6 What are the Types?

Like other B vitamins, vitamin B6 is a family of related compounds:

• Pyridoxine: This form is found in fruits, vegetables and grains, and supplements. Processed foods may also contain pyridoxine.

• Pyridoxamine: Pyridoxamine phosphate is the common form of vitamin B6 in animal foods.
• Pyridoxal: Pyridoxal phosphate is the essential vitamin B6 type in animal-sourced foods.

In the liver, all dietary forms of vitamin B6 are converted into pyridoxal 5-phosphate, the active form of the vitamin.

Vitamin B6 in the Body Role and Function

Like other B vitamins, vitamin B6 acts as a coenzyme in numerous chemical reactions. This is involved in energy and amino acid metabolism as well as in red blood cell formation. It is also necessary for the release of glucose (sugar) from glycogen, the molecule the body uses to store carbohydrates.

Vitamin B6 also supports the formation of white blood cells and helps the body synthesize various neurotransmitters.

Vitamin B6 What Are Their Food Sources?

Vitamin B6 is found in a wide variety of foods. Tuna, turkey, banana, chickpeas, and potatoes are good sources of vitamin B6. Vitamin B6 is also added to breakfast cereals and soy-based meat products. The availability of this vitamin is generally higher in animal foods compared to plant foods.

What Is The Recommended Amount?

The table below shows the RDI for vitamin B6.

* Adequate purchase

Vitamin B6 Lack of

Vitamin B6 deficiency is rare. People who drink alcohol are at greatest risk. Main symptoms include anemia, skin rashes, convulsions, confusion, and depression. Deficiency has also been associated with cancer risk.

Get Excess Vitamin B6 Side effects

Vitamin B6, which is naturally taken from foods, does not have any side effects. In contrast, very broad additional doses of pyridoxine - 2000 mg or more per day can cause sensory nerve damage and skin lesions. Taking large amounts of pyridoxine supplements can also suppress milk production in breastfeeding women.

Vitamin B7 (Biotin)

People often take biotin supplements to nourish hair, nails and skin, but there is no strong evidence for these benefits. Actually the German word for "skin" historically from haut then it was named vitamin H.

Vitamin B7 What are the Types?

biotin it exists in free form or is bound to proteins. When biotin-containing proteins are digested, they release a compound called a biocide. Biotinidase, the digestive enzyme, then turns the biocide into free biotin and lysine, an amino acid.

Vitamin B7 in the Body Role and Function

In the same way as all B vitamins, biotin functions as a coenzyme. The five essential carboxylase enzymes are essential for the function of enzymes involved in some basic metabolic processes. For example, biotin has an important role in fatty acid synthesis, glucose formation, and amino acid metabolism.

Vitamin B7 What Are Their Food Sources?

Animal foods rich in biotin include organic meat, fish, egg yolk and dairy products. Good plant sources are legumes, leafy greens, cauliflower, mushrooms and nuts. Intestinal microbiotaproduces a small amount of biotin.

What Is The Recommended Amount?

The table below shows the adequate intake (AI) for biotin.

 Vitamin B7 Lack of

Biotin deficiency is relatively rare. The risk is highest among people who are diets low in biotin, who take antiepileptic drugs, babies with Leiner disease, or babies who are genetically susceptible to deficiency. Untreated biotin deficiency can cause neurological symptoms such as seizures, mental retardation, and loss of muscle coordination.

Get Excess Vitamin B7 Side effects

Biotin has no known adverse effects at high doses, and the tolerable upper limit has not been established.

Vitamin B9 (Folate)

Vitamin B9 was first discovered in yeast but was later isolated from spinach leaves. Hence the names of folic acid or folate, ” folium It was given because of the words meaning "leaf" derived from the Latin word ".

What are the Types of Vitamin B9?

Vitamin B9 is available in several forms:

• folate: It is a family of vitamin B9 compounds found naturally in foods.

• Folic acid: A synthetic form commonly added to processed foods or sold as a supplement. Some scientists worry that high doses of folic acid supplements could cause harm.
• L-methylfolate: Also known as 5-methyl-tetrahydrofolate, L-methylfolate is the active form of vitamin B9 in the body. Additionally, it's thought to be healthier than folic acid.

The Role and Function of Vitamin B9 in the Body

Vitamin B9 acts as a coenzyme and is essential for cell growth, DNA formation, and amino acid metabolism. It is very important in periods of rapid cell division and growth, such as infancy and pregnancy. Also, it is necessary for red and white blood cells to form, so deficiency can lead to anemia.

What are the Food Sources of Vitamin B9?

Good food sources include leafy greens, legumes, sunflower seeds, and asparagus. Folic acid is also frequently added to processed food products.

What Is The Recommended Amount?

The table below shows the recommended daily allowance (RDI) for vitamin B9.

* Adequate purchase

Vitamin B9 deficiency

Vitamin B9 deficiency rarely occurs on its own. It is often associated with other nutrient deficiencies and a poor diet. Anemia is one of the classic symptoms of vitamin B9 deficiency. It cannot be distinguished by anemia associated with vitamin B12 deficiency. Vitamin B9 deficiency can also lead to birth defects of the brain or nerve chord, known as neural tube defects.

Side Effects of Taking Too Much Vitamin B9

No serious side effects have been reported from high doses of vitamin B9 intake. Still, studies show that high-dose supplements can mask vitamin B12 deficiency. Some even suggest they may worsen the neurological damage associated with vitamin B12 deficiency. Additionally, some scientists worry that high intake of folic acid may cause some health problems.

Vitamin B12 (Cobalamin)

Vitamin B12is the only vitamin that contains cobalt, a metallic element. For this reason, it is often referred to as cobalamin.

Types of Vitamin B12

There are four basic types of vitamin B12 - cyanocobalamin, hydroxocobalamin, adenosylcobalamin, and methylcobalamin. Hydroxocobalamin is the most common naturally occurring form of vitamin B12 and is commonly found in animal-sourced foods. Other natural forms, methylcobalamin and adenosylcobalamin, have become popular as supplements in recent years.

The Role and Function of Vitamin B12 in the Body

Like other B vitamins, vitamin B12 acts as a coenzyme. Adequate intake helps maintain brain function and development, neurological function, and the production of red blood cells. It is also necessary for converting protein and fat into energy and is essential for cell division and DNA synthesis.

What are the Food Sources of Vitamin B12?

Animal foods are the only food source of vitamin B12. These include meat, dairy products, seafood, and eggs. Rich sources of this vitamin; liver, heart, oysters, herring, and tuna. spirulina algae contain pseudo-vitamin B12, a group of compounds that are similar to vitamin B12 but cannot be used by the body.

What Is The Recommended Amount?

The table below shows the RDI for vitamin B12.

* Adequate purchase

Vitamin B12 deficiency

Vitamin B12 is stored in the liver, so even if you don't get enough, deficiency symptoms can take a long time to develop. Those most at risk of deficiency are those who never or rarely eat animal foods. This is seen in vegetarian and vegan diets.

Deficiency can also develop in older people. Vitamin B12 absorption depends on a protein produced by the stomach called intrinsic factor. As people age, intrinsic factor formation may decrease or stop altogether.

Other risk groups, those who have had weight loss surgery or Crohn's disease or celiac disease are the ones. Vitamin B12 deficiency can cause various health problems such as anemia, loss of appetite, neurological problems, and dementia.

Side Effects of Taking Too Much Vitamin B12

Only a small part of vitamin B12 can be absorbed in the digestive system. The amount absorbed depends on the production of intrinsic factor in the stomach. As a result, high intakes of vitamin B12 in healthy people have not been associated with any adverse effects. The tolerable upper intake level has not been established.

Vitamin C (Ascorbic Acid)

C vitaminIt is the only water-soluble vitamin that does not belong to the B vitamin category. It is one of the body's main antioxidants and collagen It is necessary for synthesis.

Types of Vitamin C

Vitamin C exists in two forms; the most common is known as ascorbic acid. An oxidized form of ascorbic acid called Dehydroascorbic acid also has vitamin C activity.

The Role and Function of Vitamin C in the Body

Vitamin C supports many essential body functions, including:

• Antioxidant defense: Our body uses antioxidants to protect itself against oxidative stress. Vitamin C is one of the most important antioxidants.

• Collagen formation: Without vitamin C, the body cannot synthesize collagen, the main protein in connective tissue. As a result, the deficiency affects the skin, tendons, ligaments and bones.

• Immune function: Immune cells contain high levels of vitamin C. During an infection, their levels are quickly depleted.

Unlike B vitamins, vitamin C does not act as a coenzyme, although it is a cofactor for prolyl hydroxylase, an enzyme that has an important role in collagen formation.

What Are Food Sources of Vitamin C?

The main food sources of vitamin C are fruits and vegetables. Cooked foods of animal origin contain almost no vitamin C, but low amounts can be found in raw liver, eggs, meat and fish. Cooking or drying foods significantly lowers the vitamin C content.

What Is The Recommended Amount?

The recommended daily allowance (RDI) of vitamin C is the estimated amount of vitamin most people need each day.

* Adequate purchase

Vitamin C Deficiency

Vitamin C deficiency is rare but can develop in people who have a restrictive diet or don't eat fruits or vegetables. People with drug addiction or alcoholism are also at greater risk. The first symptoms of vitamin C deficiency are fatigue and weakness. As symptoms worsen, skin staining and inflamed gums may occur. Urticaria, tooth loss, bleeding gums, joint problems, dry eye, delayed wound healing can be seen. As with all vitamin deficiencies, it is fatal if left untreated.

Side Effects of Taking Too Much Vitamin C

Most people use high doses of vitamin C for no adverse effects. tolerates without. However, very high doses exceeding 3 grams per day cause diarrhea, nausea, and abdominal cramps. This is because a limited amount of vitamin C can be absorbed from a single dose. When high-dose supplements use more than 1000 mg per day, the risk of kidney stones in predispens may increase.

As a result;

Water soluble vitamins; eight B vitamins and C vitamins. Their roles in the body range widely, but most function as coenzymes in numerous metabolic processes.

All water-soluble vitaminsIt can be easily obtained from foods with a balanced diet. However, vitamin B12 is found in significant amounts only in animal foods. As a result, vegetarians are at risk of deficiency and may need to take supplements or have regular injections.

Do not forget that our body is usually out of vitamin B12 water soluble vitaminsdoes not store the job. Optimally, it is necessary to take them daily from food.