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Types of Water-Soluble Vitamins

Vitamins are vital chemicals that humans must consume in order to survive. The main function of a vitamin is to start or speed up a chemical reaction in the body. There are 13 essential vitamins required by the human body. These vitamins are classified into two main categories; water-soluble and fat-soluble. Nine of these 13 vitamins are water-soluble, meaning they are able to dissolve in water and not stored in the body.

  1. Types

    • The nine water-soluble vitamins can be further grouped into the B complex vitamins and vitamin C (ascorbic acid). The B complex vitamins consist of thiamine (B1), riboflavin (B2), niacin (B3), Pantothenic acid (B5), pyridoxine (B6), biotin, cobalamin (B12) and folic acid. The B complex vitamins are grouped together because they are often found in the same foods, have similar functions and are frequently dependent on each other for proper functioning.

    Function

    • Each water-soluble vitamin has a different function in the body, but most of them act as co-enzymes which activate chemical reactions. The B complex vitamins are important for the function of the nervous system, health of the hair, digestive tract, skin, nails and liver and the proper processing of food into energy. Vitamin C is used to make collagen, metabolize amino acids and neurotransmitters, rid the body of toxic substances and support the immune system.

    Sources

    • The water-soluble vitamins occur naturally in a variety of foods. Vitamin C is particularly abundant in fresh fruits and vegetables, especially citrus fruits, rose hips, papayas, cantaloupes, green peppers, broccoli, tomatoes and green leafy vegetables. B complex vitamins are in highest concentration in brewer's yeast, the germ and bran of grains, legumes, nuts, liver and milk. Vitamin C and B complex vitamins are also available as over-the-counter nutritional supplements.

    Deficiencies

    • A lack of any one water-soluble vitamin in the diet will result in illnesses called deficiency diseases. Because the water-soluble vitamins are not kept in the body over the long term, they must continually be consumed. A lack of vitamin C, for instance, results in a disease called scurvy, while beriberi occurs from too little B1. All vitamins have a daily amount that must be obtained to meet the body's nutritional needs. This amount is called the recommended dietary allowance, or RDA.

    Considerations

    • Other water-soluble vitamins exist in addition to the nine essential ones. These substances, inositol, laetrile, pangamic acid, orotic acid, vitamin T, vitamin U and para-aminobenzoic acid (PABA) are not essential in the human diet. These vitamins may be made in the body, as is the case with inositol, or their exact function in the body may be unknown. Although these substances may be referred to as "vitamins," they are considered "accessory nutrients" -- helpful but not vital to survival.

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