Importance of Water Soluble Vitamins to Health and Wellness

What are Water Soluble Vitamins?

Water-soluble vitamins are the vitamins that can dissolve in water. Water-soluble vitamins are taken to body tissues but are not stored in the body. They are found in many plant and animal foods and in nutritional supplements and must be taken regularly as they are excreted from the body in the urine. Water-soluble vitamins include the B-complex group and vitamin C.

Water-soluble vitamins are quickly lost or washed during food storage or preparation. Proper food storage and preparation will minimize the loss of vitamins. To minimize vitamin loss, always refrigerate fresh produce, keep milk and grain away from strong light and avoid boiling vegetables with the exception of soups where the broth is eaten.

B-complex Vitamins

Eight of the water-soluble vitamins are known as the B-complex vitamin group: thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (folic acid), vitamin B12, biotin and pantothenic acid. B vitamins are commonly dispersed in food, and their effect is felt in many areas of the body. They serve as coenzymes that help the body obtain energy from food.

Riboflavin (Vitamin B2)

Often known as vitamin B2, riboflavin is a vitamin that is present in food and used as a dietary supplement. The body needs it for cellular respiration.

Functions of Riboflavin (Vitamin B2)

Vitamin B2 helps break down carbohydrates, fats, and proteins. In order to sustain the body’s energy supply, it plays a crucial role. Riboflavin helps turn adenosine triphosphate into carbohydrates (ATP). The human body creates ATP from food, and as the body needs it, ATP produces energy. For storing energy in muscles, the compound ATP is vital.

Vitamin B is essential alongside vitamin A for:

  • Absorbing and activating iron, folic acid, and vitamins B1, B3 and B6
  • Hormone production by the adrenal glands
  • Preventing the development of cataracts
  • Fetal development, especially in areas where vitamin deficiency is common
  • Maintaining the mucous membranes in the digestive system
  • Maintaining a healthy liver
  • Converting tryptophan into niacin, an amino acid
  • Keeping the eyes, nerves, muscles and skin healthy

Recommended Daily Allowance (RDA) for Riboflavin (Vitamin B2)

The Recommended Dietary Allowance (RDA) for riboflavin is 1.3 mg/day for adult males and 1.1 mg/day for adult females.

Dietary Sources of Riboflavin (Vitamin B2)

Vitamin B2 comes from food.  Sources of B2 include:

  • Molasses
  • Mushrooms
  • Nuts
  • Parsley
  • Pumpkins
  • Rosehips
  • Sage
  • Sweet potatoes
  • Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
  • Whole-grain breads, enriched breads, and wheat bran
  • Yeast extract
  • Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver
  • Eggs
  • Dairy products
  • Asparagus
  • Artichokes
  • Avocados
  • Cayenne
  • Currants
  • Fortified cereals
  • Kelp
  • Lima beans, navy beans, and peas.

 

Causes of Riboflavin (Vitamin B2) Deficiency

Primary riboflavin deficiency results from inadequate intake of the following:

  • Fortified cereals
  • Milk
  • Other animal products.

While secondary riboflavin deficiency is most commonly caused by:

  • Hemodialysis
  • Peritoneal dialysis
  • Long-term use of barbiturates
  • Chronic alcoholism
  • Chronic diarrhea
  • Malabsorption syndromes
  • Liver disorders

 

Signs and Symptoms of Riboflavin (Vitamin B2) Deficiency

Signs and symptoms of vitamin B2 deficiency is commonly associated with mouth ulcers and other complaints which include the following:

  • Mouth ulcers
  • Red lips
  • Sore throat
  • Scrotal dermatitis
  • Fluid in mucous membranes
  • Iron-deficiency anemia
  • Cracked lips
  • Dry skin
  • Inflammation of the lining of the mouth
  • Inflammation of the tongue
  • Angular cheilitis, or cracks at the corners of the mouth
  • Eyes may be sensitive to bright light, and they may be itchy, watery, or bloodshot

 

Side Effects of Riboflavin (Vitamin B2)

This vitamin can cause your urine to turn bright yellow. This effect is harmless and when the vitamin is stopped, it will vanish. Many people who use this medicine have no serious side effects. Very serious allergic reactions to this vitamin are rare. However, medical help is needed if symptoms of serious allergic reactions, including rash, itching/swelling (especially of the face/tongue/throat), severe dizziness and difficulty breathing, are noticed.

 

Niacin (Vitamin B3)

Niacin, also known as nicotinic acid, is an organic compound and a form of vitamin B3, an essential human nutrient. It can be manufactured by plants and animals from the amino acid tryptophan. Niacin, or vitamin B3, is involved in energy production and critical cellular functions.

 

Functions (Benefits) of Niacin (Vitamin B3) to the Body

Vitamin B3 is also widely known as niacin. It is a very essential nutrient, because every part of the body requires it to work properly. Niacin (vitamin B3) is considered to have the following functions in the body:

  • Regulation of digestion Process
  • Treatment of Pellagra
  • Help to Improve the Skin
  • Reduces Symptoms of Arthritis
  • Prevention of Heart Disease
  • Improves Mental Health
  • Treatment of Diabetes

 

1. Regulation of digestion Process

Vitamin B3 facilitates the normal functioning of the human digestive system, which in turn encourages healthy appetite and radiant skin. This vitamin is essential for many digestive functions, including fat breakdown, carbohydrate and alcohol.

2. Treatment of Pellagra
People with poor muscles, stomach disorders, skin infections or pellagra have serious vitamin B3 deficiency. Pellagra is an illness caused by the deficiency of vitamin B3 in the body. These groups of people need to include an increased dose of vitamin B3 in their diet or supplements as part of their treatment. It is very important to eat more niacin rich food in order to prevent a condition that can only worsen over time.

3. Help to Improve the Skin
Vitamin B3 or Niacin helps protect the skin from sun damage. It is also used in cosmetics and creams used for anti-aging. It is known to reverse sun exposure and discoloration that may occur due to aging. This multi-tasking vitamin helps heal wounds, strengthens the skin and stimulates its ability to maintain moisture.

4 Reduces Symptoms of Arthritis
Vitamin B3 or Niacin tends to relieve the effects of osteoarthritis. It increases joint stability and reduces inflammation due to arthritis. Its non-inflammatory properties help to relieve arthritis and improve brain function, among other benefits. However, it is important to guide against the intake of large doses of niacin, as it can only undo the positive effects.

5. Prevention of Heart Disease
Vitamin B3 helps control the body’s cholesterol levels, which further decreases the risk of heart disease. It also prevents oxidative stress and inflammation, which can prove dangerous to the heart as they begin to harden the arteries and block the flow of blood. Niacin is known to dilate the blood vessels and increase the flow of blood.

6. Improves Mental Health
Vitamin B3 or Niacin supplements are also used to treat most conditions such as anxiety, depression and bipolar disorder. People with depression are typically found to be deficient in vitamin B. Moreover, low levels of neurotransmitter serotonin often lead to depression. Serotonin requires tryptophan amino acid, which is actually produced with the aid of vitamin B3 or niacin.

 

7. Treatment of Diabetes
Niacin aids in the management of diabetes and elevated blood sugar levels. Most diabetic patients are able to successfully regulate HBA1C levels and benefit from niacin. Niacin is not only effective in lowering total cholesterol, LDL, triglycerides, but also safe for diabetics.

 

Recommended Daily Allowance (RDA) for Niacin (Vitamin B3)

The Recommended Dietary Allowance (RDA) for niacin is 16 mg/day for adult males and 14 mg/day for adult females.

 

Food Sources of Niacin (Vitamin B3)

Healthy sources of vitamin B3 (niacin) include yeast, meat, poultry, red fish (e.g. tuna, salmon), cereals, legumes and seeds. Milk, green leafy vegetables, coffee, and some niacin. In plants, particularly mature cereal grains such as corn and wheat, vitamin B3 (niacin) may be bound to sugar molecules in the form of glycosides, which significantly reduce the bioavailability of niacin.

The amino acid tryptophan contributes as much as two thirds of the niacin activity required by adults in traditional diets. The major food sources for tryptophan are meat, milk and eggs. Nicotinamide is a type of vitamin B3 widely used in nutritional supplements and food fortifications. Due to the potential for side effects, medical monitoring of the use of vitamin B3 (nicotinic acid) as a cholesterol-lowering agent is recommended.

Causes of Niacin (Vitamin B3) Deficiency

Niacin deficiency may result from insufficient dietary intake of vitamin B3 (niacin) and/or ‘tryptophan,’ a dietary amino acid from which Nicotinamide adenine dinucleotide (NAD) can also be synthesized. Other nutrient deficiencies (e.g. vitamin B2, B6, and iron) may also contribute to the development of the deficiency of niacin.

Signs and Symptoms of Niacin (Vitamin B3) Deficiency

The most common symptoms of niacin deficiency manifests in the skin, digestive system and nervous system. Inflammation of the skin (dermatitis), vomiting, diarrhea, headache, weakness, and memory loss include signs of late-stage extreme vitamin B3 (niacin) deficiency associated with a disease called ‘pellagra’ If the pellagra is not treated, it is eventually fatal.

 

Side Effects of Niacin (Vitamin B3)

The niacin that the food produces naturally is healthy. However, dietary supplements containing 30 mg or more of nicotinic acid can make the skin on the face, arms, and chest turn red and burn, tingle, and itch. These symptoms can also lead to headaches, rashes, and dizziness. If nicotinic acid is used as a medicine at doses of 1,000 or more mg/day, it may cause more serious side effects. These include low blood pressure (which can raise the risk of falling), intense tiredness, elevated blood sugar levels, nausea, heartburn, and stomach pain, blurred or diminished vision, and fluid build-up in the eyes.

Long-term treatment, especially with extended-release forms of nicotinic acid, may cause problems with the liver, including hepatitis and liver failure. Niacin in the form of nicotinamide has less side effects than nicotinic acid. However, at high doses of 500 mg/day or more, nicotinamide may cause diarrhea, easy bruising, and may increase bleeding from wounds. Even higher doses of 3,000 mg/day or more may cause nausea, vomiting, and liver damage.

 

Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, pyridoxal or pyridoxamine, is a water-soluble vitamin that the body requires for a variety of functions. It is essential for protein, fat and carbohydrate metabolism and for the production of red blood cells and neurotransmitters. Vitamin B6 cannot be manufactured by the body, so it must be absorbed from food or supplements. Most people get enough vitamin B6 from their diet, although certain populations may be at risk of deficiency. The intake of adequate amounts of vitamin B6 is essential for optimal health and can also prevent and treat chronic diseases.

 

Functions (Benefits) of Vitamin B6 (Pyridoxine) to the Body

Amongst other valuable benefits, Vitamin B6 is well known for these nine (9) health benefits:

  • Mood Improvement and Reduction in Symptoms of Depression
  • Enhances Brain Health and Decreases Risk of Alzheimer
  • Prevents and Treats Anemia
  • Treats Symptoms of PMS
  • Treats Nausea During Pregnancy
  • Prevents Clogged Arteries and Heart Disease Risk
  • Cancer Prevention
  • Enhances Eye Health and Prevents Eye Diseases
  • Treats Rheumatoid Arthritis

1. Mood Improvement and Reduction in Symptoms of Depression

Vitamin B6 plays a significant role in the regulation of mood. This is partially because this vitamin is essential for the production of neurotransmitters that control emotions, including serotonin, dopamine and gamma-aminobutyric acid (GABA). Vitamin B6 can also play a role in lowering the elevated blood levels of amino acid homocysteine associated with depression and other psychiatric problems. Several studies have shown that depressive symptoms are associated with low blood levels and vitamin B6 intakes, particularly in older adults at high risk of vitamin B deficiency.

In our study, we found that older adults that suffer deficiency in vitamin B6 blood has doubled the risk of depression. However, the use of vitamin B6 to prevent or treat depression has not been shown to be successful. In another study, we found that older men who did not have depression at first found that those taking B6, folate (B9) and B12 supplements were not less likely to have depressive symptoms relative to the placebo category.

2. Enhances Brain Health and Decreases Risk of Alzheimer

Vitamin B6 can help enhance brain function and prevent Alzheimer’s disease. B6 may decrease the high blood homocysteine levels that may increase the risk of Alzheimer’s disease. Our research showed that adults with elevated homocysteine levels and moderate cognitive impairment found that taking high doses of B6, B12 and folate (B9) decreased homocysteine and decreased waste in some regions of the brain that are vulnerable to Alzheimer’s disease.

However, it is not clear whether a drop in homocysteine results in better brain function or a slower rate of cognitive decline. In a randomized controlled trial in adults with mild to moderate Alzheimer’s disease, high doses of B6, B12 and folate reduced homocysteine levels but did not slow down brain activity relative to placebo.

3. Prevents and Treats Anemia

Vitamin B6 can be helpful in preventing and treating anemia caused by deficiency due to its role in the production of hemoglobin. Hemoglobin is a protein that provides oxygen to the cells. If the person has low hemoglobin, the cells will not get enough oxygen. As a consequence, a person may develop anemia and feel weak or tired.

Studies have linked low levels of vitamin B6 to anemia, particularly in pregnant women and women of childbearing age. However, vitamin B6 deficiency is thought to be rare in most healthy people, so there is little research on the use of B6 to treat anemia. A case study of women with anemia due to low B6 found that treatment with the most active form of vitamin B6 improved symptoms. Another study showed that taking 75 mg of vitamin B6 daily during pregnancy reduced symptoms of anemia in pregnant women who did not respond to iron therapy.

4. Treats Symptoms of PMS

Vitamin B6 has been used to relieve symptoms, including anxiety, depression and irritability, of premenstrual syndrome or PMS. Researchers believe that, because of its role in producing neurotransmitters that control mood, B6 helps with emotional symptoms linked to PMS. A premenopausal women’s study showed that the daily consumption of 50 mg of vitamin B6 reduced PMS symptoms of depression, irritability and fatigue. However, women who obtained a placebo also reported improved symptoms of PMS, suggesting that the efficacy of supplementation with vitamin B6 may have been due in part to the placebo effect.

Another study found that over the course of one menstrual cycle, 50 mg of vitamin B6 along with 200 mg of magnesium per day significantly decreased PMS symptoms, including mood swings, irritability and anxiety.

5. Treatments Nausea during Pregnancy

Vitamin B6 has been used as a treatment for nausea and vomiting during pregnancy for decades. In reality, Diclegis, a medication commonly used to treat morning sickness, is an ingredient. In ensuring a healthy pregnancy, B6 plays several vital roles. A  study in the first 17 weeks of pregnancy found that a daily supplement of 30 mg of vitamin B6 significantly reduced feelings of nausea compared to placebo after five days of treatment. The impact of ginger and vitamin B6 on reducing episodes of nausea and vomiting in pregnant women has been compared in another study. The results showed that taking 75 mg of B6 daily reduced the symptoms of nausea and vomiting after four days. These studies suggest that vitamin B6 is effective for less than a week in the treatment of morning sickness.

6. Prevents Clogged Arteries and Heart Disease Risk

Vitamin B6 can prevent clogged arteries and decrease the risk of heart disease. Research indicates that, relative to those with higher B6 levels, people with low blood levels of vitamin B6 have almost twice the chance of having heart disease. This is possibly due to the role of B6 in reducing the amount of elevated homocysteine associated with multiple processes of disease, including heart disease.

In healthy adults who had siblings with heart disease, a randomized controlled trial split participants into two classes, one receiving 250 mg of vitamin B6 and 5 mg of folic acid every day for two years and the other receiving placebo. During exercise, the group that took B6 and folic acid had lower levels of homocysteine and fewer irregular cardiac tests than the placebo group, placing them at an overall lower risk of heart disease.

7. Cancer Prevention

Getting sufficient vitamin B6 can reduce your risk of developing certain cancer types. It is unclear why B6 can help prevent cancer, but researchers suspect it is linked to its ability to fight inflammation that can lead to cancer and other chronic conditions. Several studies have found that lower risks of colorectal cancer are associated with both adequate dietary intake and blood levels of B6. Individuals with the highest B6 blood levels had a nearly 50% lower risk of developing cancer of this type. Vitamin B6 and breast cancer research also shows an association between an adequate level of B6 in the blood and a decreased risk of disease, particularly in postmenopausal women.

8. Enhances Eye Health and Prevents Eye Diseases

Vitamin B6 can play a role in preventing eye diseases, especially a form of vision loss called age-related macular degeneration that affects older adults (AMD). Studies have related high circulating homocysteine levels in the blood to an increased risk of AMD. Since vitamin B6 tends to lower elevated homocysteine levels in the blood, having enough B6 will reduce the risk of this disease.

A seven-year study of female health professionals showed that taking vitamin B6, B12 and folic acid (B9) supplements on a daily basis substantially decreased the risk of AMD relative to placebo. Although these findings indicate that B6 can play a role in preventing AMD, it is hard to say whether the same advantages will be provided by B6 alone. Research has also connected low vitamin B6 blood levels to eye disorders that block veins leading to the retina. A controlled study showed that retinal conditions were substantially associated with the lowest blood levels of B6.

9. Treats Rheumatoid Arthritis

Vitamin B6 can help reduce rheumatoid arthritis-associated symptoms. The high levels of inflammation in the body caused by rheumatoid arthritis can lead to low vitamin B6 levels. A 30-day study in adults with rheumatoid arthritis showed that low blood levels of B6 were fixed by 50 mg of vitamin B6 daily but did not minimize the production of inflammatory molecules in the body.

On the other hand, a study with 5 mg of folic acid alone or 100 mg of vitamin B6 with 5 mg of folic acid daily in adults with rheumatoid arthritis showed that those who received B6 had significantly lower levels of pro-inflammatory molecules after 12 weeks. The difference in vitamin B6 dose and study length may be due to the contradictory results of these studies.

 

Dietary Sources of Vitamin B6 (Pyridoxine)

There’s some vitamin B6 in most foods. There is no propensity for people with a well-balanced diet to develop a disability. Though a deficiency can result from certain medical conditions and some medications.

The following are good sources of vitamin B6:

  • potatoes (1 cup) provides 0.4 mg or 25% DV
  • banana (medium) provides 0.4 mg or 25% DV
  • tofu (half a cup) provides 0.1 mg or 6% DV
  • nuts (1 oz) provide 0.1 mg or 6% DV
  • chickpeas (1 cup) provide 1.1 milligrams (mg) or 65% of the daily value (DV)
  • beef liver (3 ounces) provides 0.9 mg or 53% DV
  • yellowfin tuna (3 oz) provides 0.9 mg or 53% DV
  • roasted chicken breast (3 oz) provides 0.5 mg or 29% DV

Other sources of B6 include:

  • waffles
  • bulgur
  • cottage cheese
  • squash
  • rice
  • raisins
  • onion
  • fortified foods, such as breakfast cereals
  • salmon
  • turkey
  • marinara sauce
  • ground beef
  • spinach
  • watermelon

 

Recommended Daily Allowance (RDA) for Vitamin B6 (Pyridoxine)

The Recommended Dietary Allowance (RDA) for vitamin B6 is 1.3 mg/day for adult males and females through age fifty. The RDA for male and females over fifty years of age is 1.7 mg and 1.5 mg, respectively.

 

Causes and Effects of Vitamin B6 (Pyridoxine) Deficiency

Deficiencies are rare, however if a person has poor intestinal absorption or is taking estrogens, corticosteroids, anticonvulsants, or any other drugs, they can occur. Many vitamin B6 deficiencies are associated with low amounts of other B vitamins, such as vitamin B12 and folate. Excessive alcohol intake over long term will eventually lead to a deficiency of B6, as can hypothyroidism and diabetes.

Signs and symptoms of vitamin B6 deficiency include:

  • anemia
  • seizures
  • depression
  • confusion
  • a weakened immune system
  • peripheral neuropathy with tingling, numbness, and pain in the hands and feet

In rare cases, vitamin B6 deficiency may lead to a pellagra-like syndrome, such as:

  • seborrheic dermatitis
  • inflammation of the tongue, or glossitis
  • inflammation and cracking of the lips, known as cheilosis

 

Side Effects of Vitamin B6 (Pyridoxine)

No adverse health effects have been reported from over-consumption from food sources, but chronic excess doses of vitamin B6 from supplements have been known to result in nerve damage. Taking too much vitamin B6 from supplements can cause side effects that are negative. Toxicity to vitamin B6 is not expected to occur from sources of B6 in food.

Taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day. For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults.

 

Folate (Folic Acid)

The general name for both naturally occurring food folate and folic acid, the entirely oxidized vitamin monoglutamate type that is used in dietary supplements and fortified foods, is folate, formerly known as folacin. It is a B vitamin that is essential for metabolism and cell development. In the formation of red blood cells, and for healthy cell growth and function, folate (vitamin B-9) is essential. In order to minimize the risk of birth defects in the brain and spine, nutrients are important during early pregnancy.

 

Functions (Benefits) of Folate (Folic Acid)

The functions (benefits) of folate (folic acid) are enumerated as shown below:

  • Without enough folate, a person may also develop a form of anemia called folate deficiency anemia.
  • It is especially important to have enough folate during pregnancy. Folate deficiency during pregnancy can lead to neural tube irregularities, such as spina bifida and anencephaly.
  • People with lower folate levels may be more likely to experience depression. However, taking folic acid supplements can make depression medications more successful.
  • It can also reduce the risk of preterm birth, cardiac abnormalities, and cleft palate, among other things.
  • Folate is also important for the synthesis and repair of DNA and other genetic material, and it is necessary for cells to divide.
  • Some research has found that taking folic acid before and during early pregnancy might reduce the risk that the baby will have autism.
  • It helps the body make new red blood cells healthy, for example. Red blood cells transport oxygen all over the body. If the body does not make enough of these, a person can develop anemia, leading to fatigue, weakness, and pale complexion.

 

Recommended Daily Allowance (RDA) for Folate (Folic Acid)

The Recommended Daily Allowance (RDA) for folate (folic acid) is as shown in the table below:

Age Recommended amount
0–6 months 65 mcg DFE
7–12 months 80 mcg DFE
1–3 years 150 mcg DFE
4–8 years 200 mcg DFE
9–13 years 300 mcg DFE
14–18 years 400 mcg DFE
19+ years 400 mcg DFE

 

Food Sources of Folate (Folic Acid)

Folic acid is found in dietary supplements and fortified foods, including bread, flour, cereals and grains. It is also a common addition of B-complex vitamins. Of course, many foods are rich in folate. The best sources include the following:

  • canned tomato juice
  • Dungeness crab
  • orange juice
  • dry-roasted peanuts
  • fresh orange and grapefruit
  • papaya
  • banana
  • hard-boiled egg
  • cantaloupe
  • beef liver
  • boiled spinach
  • black-eyed peas
  • asparagus
  • Brussels sprouts
  • lettuce
  • avocado
  • broccoli
  • mustard greens
  • green peas
  • kidney beans

Effects of Folate (Folic Acid) Deficiency

Folate deficiency occurs when there is not enough folate present in the body. This can lead to a type of anemia called megaloblastic anemia. During pregnancy, folate deficiency increases the risk of congenital irregularities.

Some signs and symptoms of folate deficiency include:

  • weakness
  • fatigue
  • trouble concentrating
  • headache
  • irritability
  • heart palpitations
  • sores on the tongue and inside the mouth
  • a change in color of the skin, hair, or fingernails
  • irritability, headache, heart palpitations, and shortness of breath

Some groups at increased risk of folate deficiency include:

  • people with alcohol use disorder
  • pregnant women
  • people of childbearing age
  • people with conditions that affect nutrient absorption, including IBD and celiac disease

Side Effects of Folic Acid

There are no significant side effects associated with the use of too much folic acid. In extremely rare cases, people may have an upsetting stomach. If a person takes more folate than is required, there is no cause for concern. Folic acid is water-soluble, so any excess would eventually pass into the urine.

 

Vitamin B12 (Cobalamin)

Like the other B-vitamins, vitamin B-12 is a water-soluble vitamin. This means that in water it will dissolve and pass through the bloodstream. For up to four years, the human body will store vitamin B-12. The urine excretes some surplus or undesirable vitamin B-12. The biggest and most structurally-complicated vitamin is vitamin B-12. It occurs naturally in meat products and can only be processed industrially through the synthesis of bacterial fermentation.

 

Functions (Benefits) of Vitamin B12 (Cobalamin)

For the normal function of the brain and the nervous system, vitamin B-12 is essential. It is also involved in red blood cell formation and helps to produce and control DNA. Vitamin B-12 relies on the metabolism of every cell in the body, as it plays a role in fatty acid synthesis and the production of energy. By helping the human body absorb folic acid, Vitamin B-12 allows the release of energy.

Every minute, the human body produces millions of red blood cells. Without vitamin B-12, these cells do not replicate properly. Red blood cell production is decreased if the levels of vitamin B-12 are too low. If the red blood cell count decreases, anemia can occur.

 

Recommended Daily Allowance (RDA) for Vitamin B12 (Cobalamin)

For teenagers and adults over 14 years of age, the recommended daily intake is 2.4 micrograms (mcg) of vitamin B-12 a day. Consumption of 2.6 mcg should be guaranteed for pregnant women and 2.8 mcg for lactating women. Excessive vitamin B-12 intake has not shown toxic or harmful properties.

 

Dietary Sources of Vitamin B12 (Cobalamin)

Vitamin B-12 can be found naturally in animal products, such as fish, meat, eggs, and dairy products. Usually, it does not occur in plant foods. Healthy sources of vitamin B-12 for diets include:

  • fish, especially haddock and tuna
  • dairy products, such as milk, cheese, and yogurt
  • some nutritional yeast products
  • eggs
  • beef
  • pork
  • ham
  • poultry
  • lamb

 

Effects of Vitamin B12 (Cobalamin) Deficiency

Vitamin B-12 deficiency occurs when the body does not obtain sufficient vitamin B-12. This can lead to permanent and potentially serious damage, especially to the nervous system and the brain. Even slightly lower than normal vitamin B-12 levels can cause symptoms of deficiency, such as depression, confusion, memory problems, and fatigue. However, these symptoms are not reliable enough to diagnose vitamin B-12 deficiency.

Some of the symptoms of vitamin B-12 deficiency include constipation, lack of appetite, and weight loss. When symptoms escalate, they can include physiological changes, such as numbness and tingling in the hands and legs. Some people can find it difficult to maintain balance. Infants with vitamin B-12 deficiency can experience abnormal movements, such as facial tremor, as well as reflex problems, problems with eating, agitation, and potential problems with growth if deficiency is left untreated.

Vitamin B-12 deficiency poses a significant risk of irreversible nerve damage and brain damage. Some individuals with inadequate vitamin B-12 are at increased risk of developing psychosis, mania and dementia. Insufficient vitamin B-12 can also contribute to anemia. Fatigue, shortness of breath, and erratic heartbeat are the most common signs of anemia. People with anemia can also experience:

  • a sore mouth or tongue
  • weight loss
  • pale or yellowing skin
  • diarrhea
  • menstrual problems

 

Side Effects of Vitamin B12 (Cobalamin)

The side effects of vitamin B-12 intake are very limited. It is not considered to be toxic in high quantities, and even 1000-mcg doses are not considered harmful. However, it is important to note that cyanocobalamin is an injectable form of a supplement contains traces of cyanide, a toxic substance. As a result, some questions have been raised about its potential consequences. Many fruits and vegetables, however, contain these traces and are not considered to pose a significant health risk. However, this type of supplement is not recommended for people with kidney disease.

 

Biotin (Vitamin B7)

Biotin is a water-soluble vitamin that is part of the B family of vitamins. It is also known as vitamin H. Your body requires biotin to help turn those nutrients to energy. It also plays a crucial role in the wellbeing of your hair, skin, and nails. Biotin helps the body turn food into energy and plays a variety of other important roles in health.

 

Functions (Benefits) of Biotin (Vitamin B7)

Biotin plays a variety of important roles within the body, including:

  • Reduces blood sugar
  • Boosts skin health
  • Supports MS treatment
  • Breaks down macronutrients
  • Supports nail health
  • Boosts hair health
  • Supports pregnancy and breastfeeding

Reduces blood sugar

Type 2 diabetes is a metabolic disease characterized by elevated blood sugar and decreased insulin activity. Biotin deficiency can interfere with blood sugar or glucose control. Some research suggests that blood biotin levels can be lower in people with diabetes. Researchers have also researched how biotin supplements affect blood sugar levels in people with type 2 diabetes. The results were mixed, but some studies have shown that taking biotin and chromium picolinate may aid in the treatment of type 2 diabetes.

Boosts skin health

Scientists do not fully understand the function of biotin in maintaining healthy skin. However, people with biotin deficiency can experience skin problems, including red, scaly rashes. Some people also believe that biotin can help to improve psoriasis. The impact of vitamins on the skin may be due to its effect on fat metabolism. This process is important for the maintenance of healthy skin and may be compromised in people with low levels of biotin.

Supports MS treatment

Multiple sclerosis (MS) is an inflammatory disorder. It affects the protective cover of nerve fibers in the brain, spinal cord, and eyes. This protective cover is called myelin, and biotin can play an important role in the development of myelin. Studies have shown that people with MS respond positively to daily doses of biotin up to 300 milligrams (mg). This supplement will reverse the progression of the disease and reduce chronic disability.

Breaks down macronutrients

Biotin helps the body turn food into energy—supports a variety of enzymes involved in the breakdown of grains, fats, and proteins. In particular, biotin is involved in glucose synthesis from sources other than carbohydrates, such as amino acids, and biotin-containing enzymes, which help to initiate this process referred to as gluconeogenesis.

Biotin assists enzymes that activate reactions that are necessary for the development of fatty acids in a process called fatty acid synthesis. Even amino acid breakdown is done in the body by biotin-containing enzymes involved in the metabolism of many essential amino acids, including leucine.

Supports nail health

Brittle nails are delicate and easily broken or cracked. Biotin deficiency can lead to brittle nails. For people with this deficiency, taking biotin-containing supplements could increase the strength of their nails.

Boosts hair health

Diet can play an important role in the health of your skin and hair. Some foods for healthy hair, for example, include eggs, Brazil nuts and fatty fish. Many hair products that claim to promote healthier, stronger hair contain biotin. Biotin deficiency can contribute to hair loss, suggesting that vitamins are involved in keeping your hair healthy.

Supports pregnancy and breastfeeding

Biotin is also important for pregnant or breastfeeding women. While symptomatic biotin deficiency is uncommon, low levels of biotin are common during pregnancy. Healthcare professionals agree that this deficiency is widespread in pregnant women because the body breaks down the vitamin more rapidly during pregnancy. As a result, a pregnant woman may need more biotin—from a diet or supplement—than a woman who is not pregnant.

Recommended Daily Allowance (RDA) for Biotin (Vitamin B7)

The recommended dietary allowance (RDA) varies depending on the age, sex and overall health of the person. Women who are pregnant or breast-feeding can need higher levels of biotin. Instead, experts recommended the following dosage guidelines. Anyone aged 10 or older should have between 30 and 100 mcg per day. Infants and children should be given:

  • birth to 3 years: 10 to 20 micrograms (mcg)
  • ages 4 to 6 years: 25 mcg
  • ages 7 to 10 years: 30 mcg

 

Dietary Sources for Biotin (Vitamin B7)

The recommended daily amount of biotin can be obtained directly from food. But more foods rich in biotin should be eaten to increase biotin intake. They include:

  • whole grains
  • bananas
  • cauliflower
  • mushrooms
  • organ meats, such as liver or kidney
  • egg yolk
  • nuts, such as almonds, peanuts, and walnuts
  • soybeans and other legumes

 

Causes of Biotin (Vitamin B7) Deficiency in the Body

Biotin deficiency is very rare. Doctors normally look at one of six potential triggers to understand why B-7 levels might be so low. There are the following causes:

  • Medications
  • Intravenous (IV) feeding
  • Intestinal problems
  • Long-term dieting
  • Biotinidase deficiency
  • Other genetic causes

1. Medications

Certain medicines can prevent the body from absorbing vitamins properly. These medications include antibiotics and anti-seizure drugs. In addition, antibiotics kill the healthy bacteria in the intestine that can naturally produce biotin.

2. Intravenous (IV) feeding

If a person receives nutrition from an IV or tube, a B-7 deficiency may develop. Supplements may be required before a person is able to eat solid food again.

 

3. Intestinal problems

Some chronic intestinal conditions can prevent the body from absorbing nutrients in food. These disorders include Crohn’s illness and colitis.

 

4. Long-term dieting

Strict eating can inhibit a large range of vitamins and minerals from being consumed. Eating a well-balanced diet is important to health and can also maintain or lose weight if that is the aim.

 

5. Biotinidase deficiency

This genetic disease is a very unusual phenomenon. This prevents the body from reusing biotin. Usually, the human body will reuse B-7 a few times before it is disposed of in waste. People with this condition cannot recycle the vitamin. This disease is frequently diagnosed early in life due to extreme symptoms. These symptoms frequently arise within months of birth.

 

6. Other genetic causes

There are several other genetic disorders that can also contribute to biotin deficiency, including holocarboxylase synthetase deficiency, biotin transport deficiency, and phenylketonuria. Holocarboxylase deficiency and biotin transport deficiency are both highly rare. Phenylketonuria is more general than that. Infants are screened for this disorder at birth, since it is associated with serious neurological disorders unless they are diagnosed and treated early.

 

Effects of Biotin (Vitamin B7) Deficiency on the Body

Biotin deficiency is not as widespread as other deficiencies. People who eat a healthy, well-balanced diet typically do not have a biotin deficiency. That’s so many different foods naturally contain significant quantities of vitamins. There may still be a biotin deficiency. If it does, these symptoms can grow as follows:

  • loss of appetite
  • nausea
  • depression
  • burning or prickling sensation in the hands and feet
  • muscle pain
  • changes in the intestinal tract (frequent upset stomach)
  • cracking in the corners of the mouth
  • seizures
  • difficulty walking
  • red rashes on the skin, especially the face
  • dry or scaly skin
  • dry eyes
  • brittle hair
  • hair loss
  • fatigue
  • insomnia or difficulty sleeping

 

Side Effects of Biotin (Vitamin B7)

Biotin supplements can cause problems if they are consumed too much. Side effects can include skin rashes, digestive disorders, insulin release problems, and kidney problems.

Pantothenic Acid (Vitamin B5)

Pantothenic acid, also referred to as vitamin B5, is a water-soluble B vitamin and thus an essential nutrient. The body requires pantothenic acid to synthesize coenzyme A, which is essential for fatty acid metabolism, as well as to synthesize and metabolize proteins, carbohydrates and fats in general. Like other complex B vitamins, vitamin B-5 plays a crucial role in helping the human body to maintain good health.

 

Functions (Benefits) of Pantothenic Acid (Vitamin B5)

Vitamin B5, also known as pantothenic acid, is one of the most essential vitamins in human life. It is essential to create blood cells, and it helps to turn food into energy. Vitamin B5 is one of 8 B vitamins. All B vitamins help to transform proteins, carbohydrates and fats into energy. Vitamin B is also required for:

  • healthy digestive tract
  • making red blood cells, which carry oxygen throughout the body
  • making sex and stress-related hormones in the adrenal glands
  • healthy skin, hair, and eyes
  • proper functioning of the nervous system and liver

 

Recommended Daily Allowance (RDA) for Pantothenic Acid (Vitamin B5)

As with most nutrients, the recommended intake of vitamin B5 varies by age. Below are the recommended daily allowances (RDA) for pantothenic acid according to age group:

Life Stage Group Recommended Daily Intake of Vitamin B5
Infants 6 months and Younger 1.7 mg
Infants 7 to 12 months 1.8 mg
Children 1-3 years 2 mg
Children 4-8 years 3 mg
Children 9-13 years 4 mg
14 years or older 5 mg
Pregnant or breast-feeding women 7 mg

 

Dietary Sources for Pantothenic Acid (Vitamin B5)

The best way to get enough vitamin B5 is to eat a healthy, well-balanced diet every day. Vitamin B5 is a simple vitamin that can be integrated into a healthy diet. It is found in most vegetables, including:

  • broccoli
  • members of the cabbage family
  • white and sweet potatoes
  • whole-grain cereals

Other healthy sources of B5 include:

  • lentils
  • meats
  • poultry
  • dairy products
  • eggs
  • mushrooms
  • nuts
  • beans
  • peas

 

Effects of Pantothenic Acid (Vitamin B5) Deficiency in the Body

Normal vitamin B5 deficiency in humans is very rare and has been observed only in cases of extreme malnutrition. Pantothenic acid deficiency is not isolated but is associated with other vitamin B deficiencies.

Pantothenic acid deficiency in humans has been experimentally induced by co-administration of pantothenic acid antagonist (omega-methylpantothenic acid) and pantothenic acid-deficient diet. Participants in this experiment complained of headache, nausea, insomnia, digestive disturbances, numbness and tingling of their hands and feet (“burning feet” syndrome).

These symptoms may be related to disruptions in CoA and lipid metabolism. In a more recent study, participants fed pantothenic acid-free diet alone did not develop clinical symptoms of deficiency, although some appeared listless and complained of fatigue. Almost all effects are reversed when vitamin B5 is absorbed again. Much information on the effects of deficiency has been obtained from animal studies and includes: damage to adrenal glands, anemia, skin inflammation, nerve damage and impaired glucose metabolism. These diverse symptoms reflect the many functions of pantothenic acid in its coenzyme form.

 

Side Effects of Pantothenic Acid (Vitamin B5)

Since vitamin B5 is water soluble, excess is simply filtered by the body and flushed away by the urinary tract, there is little concern about overdosing. “There is no known toxic level for B5. High levels of vitamin B5, 10 to 20 grams a day, have been found to induce diarrhea.

 

Vitamin C (Ascorbic Acid)

Vitamin C, also known as ascorbic acid, is needed for the growth, development and repair of all body tissues. It involves many functions of the body, including the formation of collagen, iron absorption, proper functioning of the immune system, wound healing, and maintenance of cartilage, bones, and teeth. Vitamin C is a vital vitamin, which means that the body cannot produce it. However, it has many roles and has been linked to impressive health benefits. While it is commonly recommended that you get your vitamin C intake from food, many people turn to supplements to meet their needs.

 

Functions (Benefits) of Vitamin C (Ascorbic Acid)

The following are some of the most notable function (benefits) of vitamin C (ascorbic acid):

  • Reduces Risk of Chronic Disease
  • Manages High Blood Pressure
  • Lowers Risk of Heart Disease
  • Reduces Blood Uric Acid Levels and Helps Prevent Gout Attacks
  • Helps Prevent Iron Deficiency
  • Boosts Immunity
  • Protects Memory

 

1. Reduces Risk of Chronic Disease

Vitamin C is a strong antioxidant that can strengthen the natural defenses of your body. Antioxidants are molecules that enhance the immune system. They do this by protecting cells against harmful molecules called free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been associated with many chronic diseases. Studies show that consuming more vitamin C can increase your blood levels of antioxidants. This helps the body’s natural defenses fight inflammation.

2. Manages High Blood Pressure

High blood pressure puts a person at risk of heart disease, the leading cause of death worldwide. Vitamin C can help lower blood pressure in both people with and without high blood pressure. Vitamin C supplement has helped to relax blood vessels that carry blood from the heart, which has helped to reduce blood pressure.

3. Lowers Risk of Heart Disease

Vitamin C supplements have been associated with a decreased risk of heart disease. These supplements can lower risk factors for heart disease, including high blood levels of LDL (bad) cholesterol and triglycerides.

 

4. Reduces Blood Uric Acid Levels and Helps Prevent Gout Attacks

Vitamin-C-rich diets and supplements have been associated with decreased levels of uric acid in the blood and lower risk of gout.

 

5. Helps Prevent Iron Deficiency

Vitamin C can increase the absorption of iron that is not well absorbed, such as iron from meat-free sources. It may also reduce the chance of iron deficiency.

6. Boosts Immunity

Vitamin C can improve immunity by helping white blood cells function more efficiently, improving the skin’s protection system, and helping wounds heal faster.

 

7. Protects Memory

While vitamin C has many proven benefits, it has not been shown to prevent common colds, minimize cancer risk, protect against eye diseases, or treat lead toxicity.

 

Recommended Daily Allowance (RDA) for Vitamin C (Ascorbic Acid)

The current recommended dietary allowance (RDA) for vitamin C for adult non-smoking men and women is 60 mg/d, based on a mean requirement of 46 mg/d to avoid deficiency scurvy.

 

Dietary Sources for Vitamin C (Ascorbic Acid)

Below are the richest sources of vitamin C:

Food Serving size Milligrams (mg) per serving Percent of 90 mg daily value (DV)
1 Guava, raw 1 cup, raw 377 419%
2 Sweet red pepper, raw 1 cup, raw 190 211%
3 Tomato juice 1 cup, canned 170 188.9%
4 Orange juice 1 cup 124 137.8%
5 Sweet green pepper 1 cup, raw 120 133%
6 Hot green chili pepper, raw 1 pepper, raw 109 121%
7 Oranges 1 large fruit 97.5 108.8%
8 Strawberries 1 cup, sliced 97.6 108%
9 Papaya 1 small fruit 95.6 106.2%
10 Pink grapefruit juice 1 cup 93.9 104.3%
11 Broccoli 1 cup, raw 81.2 90.2%
12 Pineapple chunks 1 cup, raw 78.9 87.7%
13 Potato 1 large vegetable 72.7 80.8%
14 Brussels sprouts 1 cup, raw 74.8 79.8%
15 Kiwifruit 1 fruit 64 71.1%
16 Mango 1 cup, raw 60.1 66.7%
17 Cantaloupe 1 cup 57.3 63.7%
18 Cauliflower 1 cup, raw 51.6 57.3%
19 Lemon 1 fruit 44.5 49.4%
20 White grapefruit ½ medium fruit 39 43.3%

 

Effects of Vitamin C (Ascorbic Acid) Deficiency in the Body

Extreme vitamin C deficiency is responsible for scurvy. Scurvy in infants is uncommon since breast milk typically contains enough vitamin C, and infant formulas are supplemented with vitamins. Scurvy is widespread in alcoholics and elderly people who are undernourished. Adults feel tired, sluggish, and irritable when their diet is low in vitamin C. They can lose weight and have vague muscles and joint aches.

After a few months of deficiency, the signs of scurvy grow. Bleeding can occur under the skin (especially around hair follicles or as bruises), around the gums, and in the joints. The gums are becoming swollen, purple, and spongy. The teeth finally got loose. The hair will become dry, brittle and coiled (like a corkscrew) and the skin will become dry, rough and scaly. Fluid can build up in the legs. Anemia may develop. Infections may arise, and wounds may not heal.

Children may be irritable, have discomfort as they walk, and lose their appetite. Kids do not gain weight as they usually do. Bone growth is impaired in infants and children, and bleeding and anemia can occur.

 

Side Effects of Vitamin C (Ascorbic Acid)

Oral vitamin C supplements are usually considered safe when administered at sufficient doses. Taking too much vitamin C can cause side effects, including:

  • Stomach cramps or bloating
  • Fatigue and sleepiness, or sometimes insomnia
  • Headache
  • Skin flushing
  • Nausea, vomiting and diarrhea
  • Heartburn

In some people, oral vitamin C supplements can cause kidney stones, particularly when taken at high doses. Long-term use of oral vitamin C supplements in excess of 2,000 milligrams a day raises the risk of serious side effects.

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