Water-Soluble Vitamins: B Vitamins & Vitamin C

B vitamins and vitamin C are water-soluble vitamins that play important roles in energy metabolism, nervous system health, immune function, and many other processes throughout the body.

When people first started eating refined foods (white flour, polished rice, refined sugar, and canned foods) as staples of their diet, they started experiencing new diseases. It was eventually discovered that important nutrients, which were later called vitamins, many of them water-soluble vitamins, had been removed during processing. Without these water-soluble vitamins, the body could not convert calories into energy, produce important neurotransmitters, or maintain other normal body functions.

Water-soluble vitamins include the B vitamins and vitamin C. These vitamins are found naturally in many foods and are involved in numerous processes throughout the body. That is why we need to keep replenishing them. Unlike fat-soluble vitamins, most water-soluble vitamins are not stored in large amounts, so we need to obtain them regularly through our diet. Supplementation may also be beneficial when dietary intake is inadequate or nutritional needs are increased.

How we process, store, and cook our food reduces the amount of certain vitamins we can obtain from it. That is why in some processed foods they are fortified with vitamins to help prevent nutritional deficiencies. Before they began fortifying the foods, deficiency diseases such as Beri Beri (vitamin B1 deficiency) and scurvy (vitamin C deficiency) were present.

Lack of Water-Soluble Vitamins

Lack of water-soluble vitamins can lead to many health concerns. The mitochondria in our cells need these vitamins to efficiently convert food into energy. They are also necessary for the production of various neurotransmitters and hormones. What that means is that, over time, deficiencies can affect energy levels and other normal body functions.

Water Soluble Vitamins and Their Role in Health

The B vitamins offer a host of support for our circulatory and nervous systems, diabetes, and our mental health. Most of your B Vitamins are needed to convert food into energy and support the functioning of your heart, muscles, and nervous system. When supplementing, they are usually taken all together in a B-Complex Formulation. Below are additional functions of some B Vitamins.

Vitamin B2 – Riboflavin has been used in high doses to help prevent the frequency and painfulness of migraines. It also helps support and protect your vision and absorb iron.

Vitamin B3 – Niacin plays a big role in metabolic health, acting as a building block for vital coenzymes that are needed to convert food into energy. Nicotinamide, a form of vitamin B3, has also been studied for its potential role in skin health and skin cancer prevention.

Vitamin B5 – Pantothenic Acid helps your body break down carbohydrates, fats, and proteins to fuel your cells. It also supports your adrenal glands.

Vitamin B7 – Biotin is very helpful for the health of your hair, skin, and nails, supporting tissue growth.

Vitamin B9 – Folate is important during pregnancy because adequate folate helps reduce the risk of neural tube defects in the developing baby.

Vitamin B12 supports the growth and maintenance of nerve cells and brain function.

Food Sources of Water-Soluble Vitamins

Vitamin C is found in fruits and vegetables, including plums, cherries, guavas, black currants, kiwi fruit, strawberries, papayas, and oranges. Many of your B Vitamins are found in pork, fish, and seafood like trout, tuna, and salmon. Whole grains, including brown rice, wheat germ, oatmeal, and whole wheat bread, also contain B Vitamins. Legumes, nuts, and seeds are also good sources of B vitamins.

Water-soluble vitamins are essential and can be found in various food sources. Creating a gut-healthy diet that includes these sources will support overall health, your immune system, and nervous system.

This article was originally published as part of the Sunshine Sharing newsletter series.
Browse the archive