Water-Soluble Vitamins: C and B Complex – Explained

Vitamins are often classified according to their solubility.

They mostly dissolve in water and are known as water-soluble vitamins. Only four fat-soluble vitamins, on the other hand, are found dissolving in oil (fluid fat).

The human diet has nine water-soluble vitamins:

• Vitamin B1 (thiamine).
• Vitamin B2 (riboflavin).
• Vitamin B3 (niacin).
• Vitamin B5(Pantothenic acid).
• Vitamin B6.
• Vitamin B7 (biotin).
• Vitamin B9.
• Vitamin B12 (cobalamin).
• Vitamin C, in particular.

In contrast to the fat-soluble vitamins, water-soluble vitamins are not stored in the body in general. That is why you should attempt to get them from your diet frequently.

This article offers a comprehensive overview of the features, health advantages, nutritional sources and suggested intakes of the water-soluble vitamins.

Thiamine (Vitamin B1)

Thiamine was the first water-soluble vitamin to be scientifically described, also called Vitamin B1.

Types

There are many thiamine types, including:

Thiamine pyrophosphate: also known as thiamine diphosphate, the most abundant type of thiamin in your body is thiamine pyrophosphate. It is also the most important type found in entire foods.

Triphosphate Thiamine: This is found in animal foods but less abundant than thiamine pyrophosphate. Less than 10 percent of the complete thiamine in animal tissues is thought to be found.

Thiamine mononitrate: a synthetic form of thiamine often added to foodstuffs or foods processed by animals.

Hydrochloride thiamine: the synthetic normal form of thiamine used in additives.

Role and function

Like other B vitamins, thiamine acts as a coenzyme in the body. This refers to all its active forms, but the most significant is thiamine pyrophosphate.

Coenzymes are tiny compounds that assist enzymes trigger chemical reactions that would otherwise not occur by themselves.

Thiamine has many vital chemical responses. Thiamine It enables, for example, to transform nutrients into electricity and promotes the formation of sugar.

Dietary sources

• Nuts, seeds, whole grains and pork are the wealthiest nutritional sources of thiamine.
• Fruits, vegetables and milk products, by comparison, do not usually supply much thiamine.

Recommended intake

The RDA has not been created for children. The appropriate consumption is similar to the RDA, but based on weaker proof.

Deficiency

Deficiency is rare, but elevated concentrations of blood sugar may boost the elimination by urine of thiamine, boost its demands and boost the risk of deficiency. In reality, the concentrations of thiamine in individuals with type 1 and type 2 diabetes can be decreased by 75–76%.

• Alcoholics are also at higher danger for deficiency due to bad diet and impaired thiamine uptake.
• Serious deficiencies can lead to so-called beriberi and Wernicke-Korsakoff syndrome illnesses.
• These symptoms include anorexia, weight loss, impaired neural function, mental illnesses, muscle weakness and heart enlargement. These are connected with many diseases.

Side Effects and Toxicity

• Thiamine is regarded safe for side effects and toxicity. After the consumption of elevated levels of thiamine from food or supplements there are no reports of any negative impacts.
• This is partially because surplus thiamine is excreted in the urine rapidly from the body.
• As a consequence, the tolerable high thiamine intake level was not created. This does not, however, rule out possible toxicity symptoms at very elevated intakes.

Benefits of supplements

• There is no strong proof that thiamine supplements benefit healthy people who get enough from their diets.
• But high-dose supplements can decrease blood sugar and blood pressure in people with high concentrations of blood sugar or low thiamine.

In addition, different other illnesses such as glaucoma, anxiety and fibromyalgia associated with low thiamine consumption. However, more study is required to reach powerful conclusions (6Confident Source, 7Confident Source, 8Confident Source).

Summary of Thiamine

Thiamine also referred to as vitamin B1, was the first vitamin B to be found.

• Thiamine is a coenzyme like other B vitamins. In many metabolic procedures, including those that transform nutrients into electricity, it plays a major role.

• Thiamine is a rich nutritional source of liver, pork, seeds and grains. Deficiency is rare, but diabetes and excessive consumption of alcohol boost the danger. Severe deficiency could lead to illnesses like beriberi and Wernicke-Korsakoff syndrome.

• There appear to be no negative impacts to high-dose thiamine supplements and the tolerable upper intake level is not determined. However, supplements do not seem to benefit those who receive sufficient quantities of their diets.

Vitamin B2 (Riboflavin)

The only water-soluble vitamin used for food colouring is riboflavin. It is named for its color, which implies’ yellow,’ the Latin word flavus.

Types

• In relation to riboflavin, foods known as flavoproteins release riboflavin during digestion.
• Flavin adenine dinucleotide and flavin mononucleotide are two of the most prevalent flavoproteins. They are discovered in a variety of foodstuffs.

Role and Function

• In different chemical responses, riboflavin acts as a coenzyme.
• Like thiamine, nutrient transformation into electricity takes place. Vitamin B6 must also be converted into its active form and tryptophan into niacin (vitamin B3).

Dietary sources

• Some of its wealthiest nutritional sources contain riboflavin (1 Trusted Source), which is shown in the graph below.
• Yeast extract is extraordinarily wealthy in riboflavin, which contains approximately 18 mg per 100 grams. Eggs, leafy vegetables, broccoli, milk, legumes, mushrooms and meat are also excellent sources.
• In addition to processed breakfast cereals, riboflavin is often added as a dye of yellow orange meat.

Recommended intake

The following table displays the RDA or appropriate riboflavin consumption. These values are the daily intake that satisfies most people’s needs.

Deficiency

• Riboflavin deficiency in developed countries is very uncommon. However, the danger may rise with bad nutrition, ancient age, lungs and alcoholism.
• A severe deficiency leads to a disorder called ariboflavinotic disease that is characterized by sore throat, tongue inflammation, anemia and skin and eye disorders.
• It also affects vitamin B6’s metabolism and the transformation of tryptophan into niacin.

Effects on the side and toxicity

• High nutritional or supplementary riboflavin consumption does not have any known toxicity impacts.
• At greater doses, absorption becomes less effective. In body tissues, surplus riboflavin is also stored in very tiny quantities, with urine washed out of the body.
• Consequently, the secure high consumption of riboflavin has not been determined.

Supplement benefits

• In most instances, riboflavin supplements have no advantage for individuals who already get enough food.
• However, low-dose riboflavin supplements can possibly decrease blood pressure and decrease the risk of heart disease in genetically predisposed individuals. This is supposed to be done by reducing the high level of homocysteine in the two copies of the MTHFR 677TT géne.
• Higher doses, such as 200 mg twice daily, of riboflavin can also decrease migraines.

Summary of Riboflavin

• Riboflavin, also known as vitamin B2, is a coenzyme with several vital functions. Summary Riboflavin. For example, it is necessary to convert nutrients into energy.
• Its wealthiest sources include liver, meat, milk products, eggs, leafy vegetables, almonds and legumes. They are found in different foods.
• In Western countries, the lack of healthy people is nearly unknown, although illnesses and bad lifestyle practices may increase the danger.
• High-dose riboflavin supplements have no known harmful impacts, but generally benefit only deficient supplements. Evidence indicates, however, that migraines may decrease or the risk of heart disease in genetically sensitive individuals.

Niacin (Vitamin B3)

Niacin, also referred to as B3 vitamin, is the only B vitamin that your body can generate from a different nutrient tryptophan amino acid.

Types

Niacin Type is a group of nutrients.

The most prevalent types are:

Nicotinic acid: supplements are the most prevalent types. Also discovered in products from both plants and animals. High-dose supplements of nicotinic acid can trigger a disease called niacin flush.
Nicotinamide (niacinamide): found in ingredients and supplements.
The nicotinamide riboside compound also has activity for vitamin B3. It is discovered in whey-protein and bakery yeast trace quantities (14trusting springs, 15trusting springs, 16trusting springs).

Roles and functions

• All niacin diet forms are eventually transformed into coenzyme-based nicotinamide adenine dinucleotides (NAD+) or dinucleotide nicotinamide adenine phosphate (NADP+).
• It works as a coenzyme in the body like other B vitamins, plays an important part in cellular function and works as an antioxidant.
• One of its most significant tasks is the extraction of energy from glucose (sugar) in a metabolic process called glycolysis.

Dietary sources

• Niacin is discovered in both plants and animals. The following diagram demonstrates the niacin content of some of its finest source.
• The spread of yeast extract is extremely rich in niacin and provides approximately 128 mg in every 100 grams.
• Fish, chicken, eggs, milk products and mushrooms are other excellent sources. Niacin is also added to cereals and flour for breakfast.
• In addition, your body can synthesize tryptophan amino acid niacin. Scientists estimate that 60 mg of tryptophan can be used for the creation of 1 mg of niacin.

Recommended intake

• The following table displays RDA or niacin consumption. These are the estimated quantity of niacin that most individuals (97.5%) need to get every day from their diets.
• It also shows the tolerable maximum intake limit (UL), which is considered safe for most people as the highest daily consumption.

Deficiency

• In advanced nations, niacin deficiency, known as pellagra, is rare.
• Pellagra is mainly affected by inflammatory skin, mouth sores, diarrhea, insomnia and dementia. Like all deficiency diseases, without therapy it is deadly.
• Thankfully, you can get all the niacin you need from a diverse diet readily.
• In developing nations, deficiencies are much more prevalent where individuals usually follow diets that lack variety.
• Cereal grains are particularly small in niacin as most of them are bound to niacytin fiber.
• Your body can however synthesize it with tryptophan amino acid. As a consequence, a high-protein diet can often avoid serious niacin deficiency.

Side effects and Toxicity

• Niacin from food naturally does not seem to have any adverse effects.
• However, elevated doses of niacin may cause niacin flush, nausea, vomiting, irritation of the stomach and liver damage.
• Niacin flush is a side effect of nicotinic acid supplements released immediately. It is defined by a flush of the face, neck, arms and chest.
• Liver damage is correlated with long-term use of very elevated doses of nicotinic acid, which is continuously released or slowed-release.
• In addition, taking long-term niacin supplements may boost the resistance to insulin and boost blood sugar.
• The circulating concentration of uric acid may also increase nicotinic acid, worsening the symptoms in those susceptible to gout.

Supplement Benefits

• Nicotinic acid extracts are used to normalize blood lipid concentrations at doses of between 1.300 and 2.000 mg a day.
• They decrease the “bad” low-density cholesterol (LDL) while the “excellent” high-density cholesterol (HDL) concentrations increase when they are low. Triglyceride concentrations in those who take supplements may also decrease.
• Although nicotinic acid also lowers the risk of cardiovascular diseases, its advantages are contentious and research findings were inconsistent.
• Preliminary proof also shows that niacin supplements can enhance cognition, but further studies are required before powerful claims can be made.

Niacin Summary

• Niacin is a group of two associated compounds–niacinamide and nicotinic acid, also known as vitamin B3. They perform many important tasks in the body.
• Niacin is discovered in many ingredients, including liver, fish, poultry, eggs, milk products, sunflower seeds and peanuts, to name just a few. It is often added to processed foods such as flour and cereals for breakfast.
• Deficiency in Western nations is uncommon. There is an enhanced danger for people who consume low-protein diets without diversity.
• High-dose supplements of nicotinic acid often serve to normalize blood lipid levels, although some researchers question the advantages of vitamins to heart health.
• Supplements may also have some adverse impacts, including liver damage, lower sensitivity to insulin and flush to niacin.

Pantothenic Acid (Vitamin B5)

In nearly all foods, pantothenic acid is discovered. It is properly named pantothen, meaning “from all sides” by the Greek word pantothen.

Types

Many forms of pantothenic acid or compounds are present that are active in form of the vitamin when digested. These include in relation to free pantothenic acid:

Coenzyme A: A prevalent food source of this vitamin. Pantothenic acid is released into the digestive tract.

Acyl-carrier protein: like coenzyme A, acyl-carrier protein is discovered in food and during digestion it produces pantothenic acid.
The most prevalent type of pantothenic acid in supplements is calcium pantothenate.
Panthenol: Another type of pantothenic acid frequently used in additives.

Role and function

• In a broad spectrum of metabolic activities pantothenic acid plays a main role.
• Coenzyme A is needed for the synthesis of fatty acids, amino acids, steroid hormones, neurotransmitters and other major compounds.

Dietary Sources

• Pantothenic acid is discovered in almost all foods.
• The following graph demonstrates some of its finest nutritional sources.
• Additional source sources include the spread of yeast extract, shiitake mushrooms, caviar, kidney, chicken, beef and egg yolks.
• Also useful sources are several plant foods. In addition to the above, root vegetables, whole grains, tomatoes and broccoli are included.
• Pantothenic acid is often added to breakfast cereals, as many other B vitamins.

Deficiency

• Deficiency of pantothenic acid is uncommon in industrialized countries. In reality, this vitamin is so common in foods that there are nearly no deficiencies, with the exception of serious malnutrition.
• However, its demands may be greater in individuals with diabetes and in individuals who eat excessive alcohol frequently.
• Animal studies have shown that a deficiency in pantothenic acid has an adverse effect on most organ systems. It has many symptoms, including numbness, irritability, sleep disturbances, restlessness and numbness.

Side Effects and Toxicity

• Pantothenic acid does not appear to have a elevated dosage adverse effect. The tolerable upper limit was not set.
• However, big doses such as 10 grams a day may trigger diarrhoea and digestive pain.
• It was estimated that the lethal dose in mice was approximately 4.5 grams in every pound (10 grams per kg). The dose was equal to 318 grams in a person of 154 pounds (70 kg).

Supplement benefits

• Studies showed no strong proof of the advantages of pantothenic acid supplements in individuals who receive appropriate diets.
• While supplements are taken for the therapy of a variety of diseases, such as arthritis, dry eyes and skin irritation, there is no powerful proof that these disorders will be treated effectively.

Pantothenic Acid Summary

• Pantothenic Acid, also called vitamin B5, plays a number of significant metabolism roles.
• Nearly every food includes this vitamin. The best sources are liver, sunflower seeds, champagne, root plants and whole grains.
• Because pantothene acid is so common in foodstuffs, deficiencies are nearly unknown and are generally linked only to serious malnutrition.
• Additives are secure and have no adverse effects. However, very elevated doses of diarrhea and other digestive problems may occur.
• Although some individuals take pantothenic acid supplements frequently, there is presently no powerful proof that they are effective in treating illnesses in individuals who receive appropriate food intakes.

Vitamin B6

Vitamin B6 is a group of nutrients needed to make pyridox phosphate synthesis, a coenzyme which involves more than 100 metabolic processes.

Types

Like the other B vitamins, the family of associated compounds, for example:

• Pyridoxines, vitamin B6 is present in fruits, vegetables, cereals and supplements. Foods that have been processed may also contain pyridoxine.
• Pyridoxamine: Used in dietary supplements in the United States until recently. But pyridoxamine is now considered a pharmaceutical by the FDA. Pyridoxamine phosphate in animal food is a prevalent type of vitamin B6.
• Pyridoxal: The primary form of vitamin B6 in animal food is pyridoxal phosphate.

All nutritional forms of vitamin B6 are transformed into 5-phosphate pyridoxal, the active form of the vitamin in the liver.

Role and function

• Like other B vitamins, in many chemical reactions vitamin B6 functions as a coenzyme.
• It involves the development of red blood cells as well as the metabolism of energy and amino acids. The molecule the organism utilizes to store carbohydrates is also needed for the release of glucose (sugar) from glycogen.
• Vitamin B6 also promotes white blood cell formation and enables the body to synthesize a number of neurotransmitters.

Dietary sources

• Vitamin B6 can be discovered in a broad range of foods. The following graph demonstrates some of its wealthiest sources and content.
• Tunas, pork, turkey, bananas, chickpeas and potatoes are some other excellent sources. Vitamin B6 is also added to cereals and meat substitutes for breakfast.
• In animal-sourced foods, the accessibility of this vitamin is usually greater than in crop foods.

Recommended Intake

• The RDA is estimated to be adequate daily intake for most individuals.
• The RDA was not developed for children, therefore the appropriate intake (AI) was shown.
• Adequate intake.

Deficiency

• Vitamin B6 deficiency is uncommon. Deficiency. Alcoholics are most vulnerable.
• Anemia, skin rashes, convulsions, confusion and depression are primary symptoms.
• Deficiencies were also linked to an enhanced cancer danger.

Side Effects and Toxicity

• Vitamin B6 of food naturally does not appear to have any adverse effects.
• By comparison, very big additional doses of pyridoxine – 2,000 mg or more daily – are associated with sensory nerve harm and skin injuries.
• High pyridoxine intakes may also reduce breastfeeding women’s dairy output.

Additional benefits

• The treatment of Carpal Tunnel Syndrome and Premenstructural Syndrome was done with large doses of pyridoxine.
• Its advantages are contentious. There is no powerful proof that supplements of pyridoxine are an efficient therapy for such circumstances.
• As the high-dose pyridoxine supplements have negative health impacts, they should only be given under medical surveillance.

Vitamin B6 Summary

• Vitamin B6 is a group of nutrients needed to form pyridoxal phosphate, a coenzyme that plays an important role in many metabolic processes.
• Hepatitis, salmon, sunflower seeds and pistachio nuts are the wealthiest food sources, to name a few.
• Deficiency is uncommon, although drinking elevated alcohol frequently may increase the danger.
• High additional doses can trigger nerve damage and skin lesions, but vitamin B6 appears to be negative.
• While the appropriate consumption of vitamin B6 is healthy, no strong proof shows that supplements of vitamin B6 are helpful for disease therapy.

Biotin (Vitamin B7)

Biotin supplements are often taken to feed your hair, nails and skin, although there is no powerful proof of this. Actually, after the German term “haut,” it was historically called vitamin H, meaning “skin”.

Types

Biotin types are either in their free form or linked to proteins.

If proteins containing biotin are digested, a compound called biocytin is released. The biotinidase digestive enzyme then splits biocytin into an amino acid, which is free biotin and lysine.

Role and function

• Biotin acts as a coenzyme, like all vitamins B. The enzymes engaged in several basic metabolism procedures are needed for the function of five carboxylases.
• For example, biotin is a key factor in fatty acid synthesis, blood glucose formation and metabolism of amino acids.

Dietary sources

• Biotin does not have as much study behind its contents in food as other B vitamins.
• Foods wealthy in biotin include organ meats, fish, meat, egg yolks and milk products. Pulses, leafy greens, coliflower, mushrooms and nuts are good crop sources.
• Your gut microbiota also generates little biotin.
• The following table demonstrates the appropriate consumption (AI) of biotin. The AI is RDA-like, but relies on weaker studies.

Deficiency

Biotin deficiency is comparatively rare

• The risk is highest between children fed low in biotin, individuals taking antiepileptic medicines, Leiner’s babies, or those with genetic defect predisposition.
• An untreated biotin deficiency may trigger neurological symptoms such as convulsions, mental delays, and muscle coordination loss.
• Deficiency in the feeding of elevated quantities of raw egg whites was also recorded in livestock. Egg whites contain a protein called avidin that prevents biotin absorption.

Side effects and toxicity

Biotin has no known negative impacts at elevated doses and has not been developed tolerable upper limits.

Benefits of supplements

• There is limited proof that biotin supplements can enhance your health if you receive an appropriate amount from your diets otherwise.
• For example, studies indicate that biotin may enhance symptoms in individuals with MS.
• Observational studies also show that biotin supplements can enhance the fragility of women’s nails. Higher quality surveys are however necessary before claims can be made.

Biotin Summary

• Biotin is a coenzyme necessary for many of the main metabolic procedures, also known as vitamin B7.
• It is discovered in a variety of foodstuffs. Organ meals, egg yolk, meat, legumes, coliflower, mushrooms and nuts are good sources.
• Deficiency is rare and adverse effects, even at elevated supplementary doses, are unknown. Further trials have to determine the tolerable high intake rate.
• Limited evidence promotes the use of biotin supplements for individuals whose diets already provide sufficient amounts. However, several studies suggest that MS symptoms can improve and brittle nails can be strengthened.

Vitamin B9

First found in yeast, Vitamin B9 was separated from spinach leaves. For this reason, the names folic acid or folate, phrases from the Latin term folium, meaning “leaf,” were provided.

Types

Vitamin B9 is available in various types, including:

• Folate: family of compounds of vitamin B9, natural to vegetables.
• Folic acid: synthetic form frequently added to or sold as a complement in processed foods. Some researchers are worried that supplements with high-dose follic acid may damage them.
• L-methyl folate: L-methyl folate is the active type of vitamin B9 in the body, also known as 5-methyltetrahydrofolate. It is considered to be healthier than folic acid as a complement.

Role and function

• Vitamin B9 functions as a coenzyme and is critical for cell growth, formation of DNA and metabolism of amino acids.
• During periods of fast cell division and development like childhood and pregnancy, it is very crucial.
• In addition, red and white blood cells must be formed so that deficiencies can lead to anemia.

Dietary Sources

• Food, legumes, sunflower seeds and sparagus are other excellent sources. The spread of yeast extract is particularly rich in vitamin B9, which provides approximately 3,786 mcg per 100 grams.
• Folic acid is also often added to foodstuffs processed.

Recommended intake

• The daily tolerable top limit (UL) is also present, which is deemed secure for most individuals.
• The RDA has not been created for children. The table instead indicates the appropriate intake values.

Deficiency

• The deficiency of vitamin B9 seldom happens on its own. Other nutrient deficiencies and a bad diet are generally correlated.
• Anemia is a classical symptom of deficiency in vitamin B9. It is indistinguishable from the vitamin B12 anemia.
• Vitamin B9 deficiency may also lead to brain or neural chord birth defects known collectively as neural tube defects.

Side Effects and Toxicity

• There have been no reports of severe adverse effects of elevated vitamin B9 consumption.
• However, studies indicate that high-dose supplements can mask deficiency of vitamin B12. Some indicate that neurological damage caused by vitamin B12 deficiency could even worsen.
• In addition, a large consumption of follic acid–a synthetic form of vitamin B9–may lead to health issues. Some researchers are worried.

Benefits of supplements

• There is little proof that folic acid supplements benefit healthy people who follow a balanced diet.
• A few studies indicate that supplements decrease the risk of cardiovascular disease, increase blood sugar controls and mildly decrease depression symptoms.
• Nevertheless, the advantages of taking vitamin B9 supplements can only be seen in those with low levels of vitamin.

Vitamin B9

• Like all other B vitamins, vitamin B9 functions as a coenzyme. vitamin B9 is a coenzyme. For cell growth and several main metabolic functions, it is vital.
• It is discovered in crops as well as in livestock. Hepatitis, legumes and leafy greens are rich sources.
• Vitamin B9 deficiency is rare. The primary symptom is anemia, but low concentrations also increase the risk of birth defects in pregnant females. High consumption has no severe negative impacts.
• The advantages of supplements are uncertain for those who get enough vitamin B9 from their diet. Studies indicate, however, that they can decrease the risk of heart illness and reduced concentrations of blood sugar.

Vitamin B12 (cobalamin)

Vitamin B12 is the only vitamin containing cobalt, a metallic element. This is why it is often called cobalamin.

Types

• Four principal vitamin types are B12: cyanocobalamin, hydroxocobalamin, adenosylcobalamin and methylcobalamin.
• They can all be discovered in supplements, but cyanocobalamine is the most prevalent. Due to its stability it is regarded ideal for supplements, but can only be discovered in trace quantities in food.
• Hydroxocobalamin is the most prevalent natural type of vitamin B12 and is prevalent in animal foods.
• In latest years, the other natural forms of methylcobalamin and adenosylcobalamin have become common.

Role and Function

• Like any other B vitamin, vitamin B12 functions as a coenzyme.
• Sufficient consumption enables to preserve brain function and growth, neurological function and red blood cell manufacturing.
• Protein and fat are also necessary for power conversion and are crucial for cell division and DNA synthesis.

Dietary sources

• Dietary sources Foods from animals are almost the only nutritional sources of vitamin B12. These include meat, milk, fish and eggs.
• Other wealthy sources include liver, heart, pulp, oysters, herring and tuna for other kinds.
• Nevertheless, tempeh and some algae, such as nori seaweed, may also contain little vitamin B12. It is a matter of discussion whether those products can deliver enough on their own.
• Other algae, such as spirulina, have pseudovitamin B12, a group of vitamin B12 similar compounds that can not be used by the body.

Recommended intake

As usual, the RDA for infants have not been established, instead, the appropriate intake (AI) is presented.

Deficiency

• Vitamin B12 is stored in the liver, so it can take a long time for symptoms of deficiency to develop even if you do not get enough of this.
• The most vulnerable are those who never or rarely eat foods from animals. Vegetarians and vegans are included.
• Deficiency in older people can also develop. Many involve frequent injections of vitamin B12.
• The intake of vitamin B12 relies on a protein generated by the inherent factor of the belly. With era the development of the intrinsic factor can be completely reduced or stopped.
• Other risks include those who have been operated on for weight loss or have Crohn’s disease.
• Different health conditions, such as anemia, loss of appetite, sore tongue, neurological problems, and dementia may be caused by deficiency.

Side Effects and Toxicity

• The digestive tract can absorb only a small proportion of vitamin B12. The absorption relies on the intrinsic factor manufacturing of the stomach.
• Consequently, no adverse effects were associated with high vitamin B12 intake in healthy people. The tolerable high intake level has not been determined.

Benefits of Supplements

• While vitamin B12 supplements benefit deficiency-risk individuals, their effects on those who are given adequate amounts of their diets are less well-known.
• A small study suggests that 1,000 mcg per day can enhance verbal learning for people recovering from strokes, but more research is required.
• In addition, hydroxocobalamin injections are used for the treatment of cyanide poisoning, often in conjunction with sodium thiosulfate.

Vitamin B12 Summary

• Vitamin B12 acts as a coenzyme and plays an essential part in many metabolic routes. It also supports the maintenance of neurological function and red blood cell formation.
• It is discovered in nearly all foods from animals but is not present in foods from plants.
• Consequently, vegetables are vulnerable to deficiency or bad vitamin B12. Older people are also vulnerable to impaired absorption. Classical symptoms of deficiency are anemia and impaired neurological function.
• High additional consumption has no known adverse effects. There is no powerful proof that they have advantages, not even in those who receive appropriate quantities of their diets.

Vitamin C

Vitamin C is the only water-soluble vitamin not classified as B vitamin. It is one of the most important antioxidants of the body and is needed for synthesis of collagen.

Types

Vitamin C is available in two forms, the most prevalent being ascorbic acid.
Vitamin C activity is also associated with an oxidized form of ascorbic acid called dehydroascorbic acid.

Role and feature

Vitamin C promotes a wide array of important body functions including:

• Defenses against antioxidants: your body acts against oxidative stress antioxidants. Vitamin C is one of its most significant antioxidants.
• Collagen formation: Without vitamin C, collagen, the main protein in connective tissue, can not be synthesized by the body. As a consequence, your skin, tendons, ligaments, and bones suffer from deficient conditions (74Trusted Source).
• Immune function: Immune cells have elevated vitamin C concentrations. Its concentrations are rapidly diminished during an infection.

Unlike B vitamins, vitamin C is not a coenzyme even when the prolyl hydroxylase is a cofactor, an enzyme which plays a key part in collagen development.

Dietary sources

• Fruit and vegetables are the primary nutritional sources of vitamin C.
• Cooked animal foods do not contain nearly any vitamin C, but raw liver, eggs, fish roe, and fish can contain small quantities.
• Cooking or drying food substantially decreases its content of vitamin C.

Recommended intake

• The recommended daily allowance for vitamin C (RDA) is the estimated quantity of vitamin that most individuals need every day.
• No RDA for children has been created. Scientists have instead estimated their suitable consumption, comparable to the RDA, however, on the basis of weaker proof.

Deficiency

• Deficiency is uncommon in western nations, but it may occur in individuals who consume almost no fruits or vegetables or follow restrictive diets. People with drug or alcohol addiction are also more vulnerable.
• It leads to a scurvy disease, which is defined by the breakup of the connective tissue.
• Fatigue and weakness are the first signs of deficiency. As scurvy gets worse, individuals may have spotted skin and inflamed gums.
• Advanced scurvy may cause teeth loss, gums and skin bleeding, joint issues, dry eyes, swelling, injury healing. Like any vitamin deficiency, without treatment scurvy is fatal.

Side Effects and toxicity

• Most individuals tolerate elevated vitamin C doses without side effects.
• However, the very elevated dose of diarrhea, nausea and abdominal cramps exceeding 3 grams per day. Because a single dose can only absorb a limited amount of vitamin C.
• The risk of renal stones in predisposed individuals may also improve when high-dose supplements exceeding 1,000 mg per day are taken.

Supplement benefits

• Mixed proof exists that vitamin C supplements benefit individuals who get sufficient quantities from the diet.
• Vitamin C can nevertheless increase the absorption of iron from a meal to help people who are poor or poor in iron.
• An assessment of 29 research has also found that supplements that provide at least 200 mg of vitamin C daily can help you recover from cold.
• Whereas vitamin C supplements can help lower blood pressure, the risk of heart disease is not evidenced.
• Studies also indicate that vitamin C might decrease the danger of a cognitive decrease, enhance blood vessel function, and decrease blood sugar concentrations, but high quality studies are required before certain conclusions can be drawn.

Vitamin C Summary

• Vitamin C is a strong antioxidant essential if connective tissue is to be maintained.
• The primary food sources are fruit and vegetables, but small quantities of raw animal-supplied ingredients can be obtained. In advanced nations, deficiency, known as scurvy, is uncommon.
• Most individuals tolerate high-dose supplements without harm. Studies on the benefits of vitamin C supplements have, however, produced mixed results that suggest that supplements are not as helpful to those who get enough of their diets.

The Bonus Point

• Most of the vitamins are water-soluble. The eight B vitamins and Vitamin C are included.
• They have a wide variety of positions in the body, but most operate as coenzymes in many metabolic pathways.
• All water-soluble vitamins can easily be obtained from a balanced diet. However, vitamin B12 is discovered only in significant quantities in animal foods. As a consequence, vegans are highly vulnerable to a deficiency and may require supplements or frequent injections.

Be aware that your body does not usually store water-soluble vitamins with the exception of vitamin B12. Optimally, you should get them every day from your diet.