Vitamins are compounds which can be important to your physique’s functioning. And on the highest stage, they get categorized as both being fat-soluble or water-soluble. To preserve your physique performing at peak efficiency, you want each sorts. 

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The fat-soluble nutritional vitamins are A, D, E and Okay. 

Water-soluble nutritional vitamins are vitamin C and all of the nutritional vitamins that begin with the letter B (they’re referred to as the B-complex nutritional vitamins or simply B nutritional vitamins). Water-soluble nutritional vitamins are essential on your mind operate, immune well being, power and extra.  

Family doctor Matthew Goldman, MD, shares extra about water-soluble nutritional vitamins and the right way to get probably the most out of those essential vitamins. 

Which nutritional vitamins are water-soluble? 

There are 9 water-soluble nutritional vitamins: 

  • Vitamin C.  
  • Vitamin B1 (thiamin).  
  • Vitamin B2 (riboflavin).  
  • Vitamin B3 (niacin).  
  • Vitamin B5 (pantothenic acid).  
  • Vitamin B6.  
  • Vitamin B7 (biotin).  
  • Vitamin B9 (folate).  
  • Vitamin B12. 

Quick apart: Because we all know your math mind is questioning the place B4, B8, B10 and B11 are, proper? Those compounds have been at one time thought of nutritional vitamins. But scientists and physicians now know they’re probably not important for well being, so that they misplaced their vitamin standing. (Think of them like Pluto of the vitamin world.) 

Dr. Goodman shares extra about every of those important vitamins. 

Vitamin C 

Vitamin C might be one of the well-known on the market. You seemingly already find out about its position in your immune system. It’s additionally a robust antioxidant. And it helps preserve your pores and skin and bones sturdy and wholesome. 

How a lot you must get 

The U.S. Food and Drug Administration (FDA) recommends adults and youngsters aged 4 and older get 90 milligrams (mg) of vitamin C every day. 

Vitamin C meals 

Oranges normally get all of the credit score for his or her excessive vitamin C content material, however vitamin C is ample in plenty of fruits and veggies, not simply citrus fruits.  

Food  Serving dimension  Milligrams per serving 
Red pepper  1/2 cup  95 
Orange juice  3/4 cup  93 
Orange  1 medium orange  70 
Grapefruit juice  3/4 cup  70 
Kiwi  1 medium kiwi  64 
Green pepper  1/2 cup  60 
Broccoli (cooked)  1/2 cup  60 
Strawberries  1/2 cup  48 
Brussels sprouts  1/2 cup  48 
Grapefruit  1/2 medium grapefruit  39 

Vitamin B1 

Vitamin B1 additionally goes by the identify thiamin or thiamine. It’s essential for power metabolism. It basically helps flip the meals you eat into power to maintain you going. 

How a lot you must get 

The FDA recommends adults and youngsters over the age of 4 get 1.2 mg of vitamin B1 every day. 

Vitamin B1 meals 

Thiamin is discovered naturally in some animal merchandise and grains. Some packaged meals could also be fortified with thiamin as effectively. 

Food  Serving dimension  Milligrams per serving 
Thiamin-fortified cereal  1 serving (per serving dimension on label)  1.2 
Enriched egg noodles  1 cup  0.5 
Pork chops  3 ounces  0.4 
Cooked trout  3 ounces  0.4 
Black beans  1/2 cup  0.4 
Enriched English muffin  1 muffin  0.3 
Cooked bluefin tuna  3 ounces  0.2 
Whole-wheat macaroni  1 cup  0.2 
Acorn squash  1/2 cup  0.2 
Long-grain brown rice  1/2 cup  0.2 

Vitamin B2 

Vitamin B2 (additionally referred to as riboflavin) helps preserve your blood and blood vessels wholesome. That’s as a result of it (together with another B nutritional vitamins) helps regulate your ranges of the amino acid homocysteine. Too a lot homocysteine can result in blood clots or blood vessel blockages. Vitamin B2 helps flip homocysteine into different chemical compounds that your physique wants. 

How a lot you must get 

The FDA recommends adults and youngsters over the age of 4 get 1.3 mg of riboflavin every day. 

Vitamin B2 meals 

Some meals, significantly animal merchandise, are naturally excessive in riboflavin. Some purple meat, like steak and beef liver, accommodates excessive ranges of vitamin B2. Eating an excessive amount of purple meat, nevertheless, has additionally been linked to circumstances like most cancers and coronary heart illness. Aim for no multiple to 2 servings of purple meat per week (6 ounces whole per week, at most). 

Food  Serving dimension  Milligrams per serving 
Beef liver  3 ounces  2.9 
Fortified breakfast cereals  1 serving (per serving dimension on label)  1.3 
Fortified oats  1 cup  1.1 
Yogurt  1 cup  0.6 
2% milk  1 cup  0.5 
Tenderloin steak  3 ounces  0.4 
Clams  3 ounces  0.4 
Dry-roasted almonds  1 ounce  0.3 
Swiss cheese  3 ounces  0.4 

Vitamin B3 

Vitamin B3 additionally goes by the identify niacin. It helps regulate your ldl cholesterol and blood strain. It additionally helps help your mind and pores and skin well being.  

How a lot you must get 

The FDA recommends adults and youngsters over age 4 get 16 mg of niacin every day. 

Vitamin B3 meals 

You’ll discover excessive ranges of niacin in sure meats, fish, rice and nuts. 

Food  Serving dimension  Milligrams per serving 
Beef liver  3 ounces  14.9 
Chicken breast  3 ounces  10.3 
Spaghetti sauce  1 cup  10.3 
Turkey breast  3 ounces  10 
Sockeye salmon  3 ounces  8.6 
Light tuna (canned)  3 ounces  8.6 
Pork tenderloin  3 ounces  6.3 
Ground beef  3 ounces  5.8 
Brown rice  1 cup  5.2 
Dry-roasted peanuts  1 ounce  4.2 

Vitamin B5 

Vitamin B5, additionally referred to as pantothenic acid, helps make and break down fat. 

How a lot you must get 

The FDA recommends 5 mg of vitamin B5 each day for adults and youngsters over the age of 4. 

Vitamin B5 meals 

The National Institutes of Health says vitamin B5 is current in nearly all plant-based and animal-based meals. But sure meals comprise larger quantities.  

Food  Serving dimension  Milligrams per serving 
Beef liver  3 ounces  8.3 
Fortified breakfast cereal  1 serving (per serving dimension on label) 
Shitake mushrooms  1/2 cup  2.6 
Sunflower seeds  1/4 cup  2.4 
Chicken breast  3 ounces  1.3 
Fresh bluefin tuna  3 ounces  1.2 
Avocado  1/2 avocado 

Vitamin B6 

Vitamin B6 helps produce purple blood cells. It can also shield your coronary heart and even enhance your temper. 

How a lot you must get 

The FDA recommends adults and youngsters over the age of 4 get 1.7 mg of vitamin B6 every day. 

Vitamin B6 meals 

Vitamin B6 is usually related to animal merchandise, grains greens and nuts. 

Food  Serving dimension  Milligrams per serving 
Chickpeas  1 cup  1.1 
Beef liver  3 ounces  0.9 
Fresh yellowfin tuna  3 ounces  0.9 
Sockeye salmon  3 ounces  0.6 
Chicken breast  3 ounces  0.5 
Fortified breakfast cereal  1 serving (per serving dimension on label)  0.4 
Potatoes  1 cup  0.4 
Turkey  3 ounces  0.4 
Banana  1 medium banana  0.4 
Spaghetti sauce  1 cup  0.4 

Vitamin B7 

Biotin is one other identify for vitamin B7. You could also be most accustomed to it as an ingredient in some hair, nail and skincare merchandise.  

Biotin’s effectiveness in your magnificence routine remains to be up for debate. But we do know that it performs an essential position in changing carbohydrates, fat and proteins into power as a part of your eating regimen.  

How a lot you must get 

The FDA recommends adults and youngsters age 4 and older get 30 micrograms (mcg) of biotin every day. 

Vitamin B7 meals 

Food  Serving dimension  Micrograms per serving 
Beef liver  3 ounces  30.8 
Eggs  1 egg  10 
Canned salmon  3 ounces 
Pork chops  3 ounces  3.8 
Hamburger patty  3 ounces  3.8 
Sunflower seeds  1/4 cup  2.6 
Sweet potato  1/2 cup  2.4 
Roasted almonds  1/4 cup  1.5 
Canned tuna  3 ounces  0.6 
Spinach  1/2 cup  0.5 

Vitamin B9 

Vitamin B9 can be referred to as folate. It’s the vitamin most related to prenatal nutritional vitamins. That’s as a result of folate and folic acid are essential for wholesome fetal growth throughout being pregnant.  

But it’s not only for people who find themselves pregnant. Vitamin B9 can be important for forming purple blood cells and DNA. 

How a lot you must get 

The FDA recommends adults and youngsters age 4 and older get 400 mcg of folate every day. People who’re pregnant are suggested to get 600 mcg per day of folate. 

Vitamin B9 meals 

Unlike different B nutritional vitamins, B9 isn’t present in abundance in lots of meals. That’s why people who find themselves pregnant or making an attempt to conceive are really helpful to take dietary supplements to make sure they’re getting sufficient quantities. 

Food  Serving dimension  Micrograms per serving 
Beef liver  3 ounces  215 
Spinach  1/2 cup  131 
Black-eyed peas  1/2 cup  105 
Fortified breakfast cereals  1 serving dimension (per serving dimension on label)  100 
White rice  1/2 cup  90 
Asparagus  4 spears  89 
Enriched pasta  1/2 cup  74 
Romaine lettuce  1 cup  64 
Avocado  1/2 cup  59 
Spinach  1 cup  58 

Vitamin B12 

Vitamin B12 helps produce purple blood cells, helps wholesome mind operate, provides you an power increase and should even assist preserve your imaginative and prescient sturdy.  

How a lot you must get 

The FDA recommends adults and youngsters age 4 and older get 2.4 mcg of vitamin B12 per day. 

Vitamin B12 meals 

Food  Serving dimension  Mircograms per serving 
Beef liver  3 ounces  70.7 
Clams  3 ounces  17 
Fortified dietary yeast  1 serving (per serving dimension on label)  8.3 to 24 (relying on model) 
Atlantic Salmon  3 ounces  2.6 
Light canned tuna  3 ounces  2.5 
Ground beef  3 ounces  2.4 
2% milk  1 cup  1.3 
Yogurt  6 ounces 
Fortified breakfast cereal  1 serving (per serving dimension on label)  0.6 
Cheddar cheese  1 1/2 ounces  0.5 
Eggs  1 massive egg  0.5 

How water-soluble nutritional vitamins work 

Water-soluble nutritional vitamins dissolve in water. That means the water in your physique absorbs these nutritional vitamins to place them to make use of. 

Unlike fat-soluble nutritional vitamins, water-soluble nutritional vitamins don’t get saved in your physique for lengthy.  

“Water-soluble vitamins move through your system quickly,” Dr. Goodman explains. “So, they need to be replenished frequently.” 

That means it’s essential to eat loads of meals containing nutritional vitamins C and all of the Bs repeatedly. That helps be sure to have sufficient of them circulating in your system. 

And as a result of they don’t stick round for lengthy, it’s uncommon to have an excessive amount of vitamin C or any of the B-complex nutritional vitamins in your system. What doesn’t get used simply will get handed by means of your kidneys and leaves your physique by means of your urine.  

Foods vs. dietary supplements 

The greatest recommendation is to take a food-first method to getting the vitamins your physique wants, slightly than counting on dietary supplements. Whole meals have so many compounds that your physique makes use of to maintain wholesome that dietary supplements simply can’t replicate as successfully. 

But in the event you select to take a complement to make sure you’re getting sufficient vitamin C or B-complex nutritional vitamins, it’s secure for most individuals to take action, Dr. Goodman says.  

That’s as a result of, for most individuals, your physique will rid itself of additional water-soluble nutritional vitamins. So, in the event you’re additionally getting nutritional vitamins from the meals in your eating regimen, dietary supplements could imply you’re peeing out a lot of what you’re taking in. (Money actually down the bathroom.) 

If you’re involved that you simply’re not getting sufficient water-soluble nutritional vitamins in your eating regimen, discuss with a healthcare skilled, like a major care physician or a dietitian, about your consumption and their recommendation. 

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