Water soluble Vitamins

Vitamin C – Ascorbic acid

Vitamin C acts as a potent antioxidant, helping to protect cells from damage caused by free radicals. Free radicals are unstable molecules that can lead to oxidative stress, which is linked to various chronic diseases and aging. Collagen is a crucial protein that provides structure to skin, bones, blood vessels, and connective tissues. Vitamin C plays a pivotal role in the synthesis of collagen, aiding wound healing, tissue repair, and maintaining healthy skin. Carnitine is essential for the transport of fatty acids into the mitochondria, where they are converted into energy. Vitamin C contributes to the biosynthesis of carnitine, thus supporting energy production. Vitamin C is involved in the synthesis of certain amino acids, which are the building blocks of proteins. Additionally, it participates in the production of hormones that regulate various physiological processes in the body. In addition to that vitamin C plays a vital role in supporting immune function. It enhances the production and function of white blood cells, which are crucial for fighting off infections and maintaining a strong immune response. Non-heme iron is the type of iron found in plant-based foods. Vitamin C increases the absorption of non-heme iron from these foods by converting it into a more absorbable form. This is particularly important for individuals who follow vegetarian or vegan diets and need to ensure adequate iron intake.

Deficiencies of Vitamin C can cause swollen and bleeding gums, soreness and stiffness of the joints and lower extremities, bleeding under the skin and in deep tissues, slow wound healing and anemia.

Food Sources which are rich in Vitamin C are Citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, broccoli, kiwi.

Vitamin B1 – Thiamin

Thiamine is an essential component of the coenzyme thiamine pyrophosphate (TPP), also known as thiamine diphosphate. TPP is involved in various enzymatic reactions related to carbohydrate metabolism. Thiamine plays a vital role in the transmission of nerve signals and helps maintain healthy nerve cells. Thiamine deficiency can lead to a condition called beriberi, which is characterized by neurological symptoms such as muscle weakness, tingling, and nerve damage. As well as it is necessary for converting the carbohydrates, proteins, and fats we consume into energy that your cells can use. This process is essential for maintaining overall energy levels and supporting bodily functions. Thiamine is involved in the synthesis of DNA and RNA, which are crucial for genetic information transfer and cell growth and repair. This vitamin is essential for the normal functioning of the heart. It helps maintain the health of the heart muscles and supports proper cardiovascular function. Another function is contributing to the healthy functioning of the digestive system by aiding in the production of hydrochloric acid, which is needed for the digestion of food. Thiamine is thought to have a positive impact on cognitive function and brain health. It is involved in the production of neurotransmitters that play a role in mood regulation and cognitive processes.

Deficiencies of thiamin can cause impairment of the nerves and heart muscle wasting

Whole grains (brown rice, whole wheat), legumes (beans, lentils), nuts, seeds and lean meats are rich in thiamin.

Vitamin B2 – Riboflavin

Vitamin B2 which is commonly known as riboflavin is a crucial component of coenzymes like flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These coenzymes play a vital role in various metabolic processes, including energy production and the metabolism of fats, amino acids, vitamins, minerals, and drugs. Vitamin B2 is integral to the metabolism of carbohydrates, proteins, and fats, which are the body’s primary sources of energy. It helps convert these macronutrients into usable energy that cells can utilize for various physiological functions. Alongside its role in energy production, vitamin B2 is involved in the breakdown and utilization of lipids (fats). This is essential for maintaining healthy levels of cholesterol and triglycerides in the blood. Riboflavin is famous for its antioxidant activity. It contributes to the body’s antioxidant defense mechanisms. It helps regenerate the antioxidant form of glutathione, which helps protect cells from oxidative damage caused by free radicals. In addition to that is important for proper cell growth and repair, as it is involved in the synthesis of DNA, RNA, and other genetic materials. This function is essential for maintaining healthy tissues and supporting growth in children and adolescents. This vitamin plays a role in maintaining good vision and eye health. It is necessary for the health of the cornea and can help prevent conditions like cataracts. As well as riboflavin contributes to healthy skin by supporting the growth and repair of skin tissues. It is often included in skincare products due to its potential benefits for skin health. Another function of vitamin B2 is needed for the proper functioning of the nervous system. It helps maintain the health of nerve cells and supports the transmission of nerve signals

Deficiencies of Riboflavin can cause inflammation of the skin, tongue, and lips; ocular disturbances; nervous symptoms

Food Sources of Vitamin B2 are Dairy products (milk, yogurt), lean meats, eggs, leafy greens, nuts, enriched cereals.

Vitamin B3 – Niacin (two forms: nicotinamide and nicotinic acid)

Niacin is a component of Coenzymes NAD and NADP. NAD and NADP are essential coenzymes that participate in a wide range of metabolic reactions within cells. They play a pivotal role in energy metabolism, specifically in the oxidation of fuel molecules like carbohydrates, fats, and proteins to produce ATP, the cell’s primary energy currency. Vitamin B3 is an integral component of enzymes that are responsible for breaking down nutrients and converting them into usable energy. This energy is utilized by various cells and tissues to carry out their functions. NADPH, the reduced form of NADP, is essential for various biosynthetic pathways, including the synthesis of fatty acids and steroids. Fatty acids are building blocks of cell membranes and energy storage molecules, while steroids play roles in hormone production and other regulatory functions. NAD-dependent enzymes are involved in DNA repair processes, helping to maintain the integrity and stability of the genetic material within cells. Niacin can promote healthy skin by improving blood circulation and aiding in the maintenance of skin cell health. It is often included in skincare products for its potential benefits.

Deficiencies of Niacin can cause skin lesions, gastrointestinal disturbances, nervous symptoms

Food Sources of niacin are Poultry, fish, lean meats, whole grains, nuts, seeds, legumes.

Vitamin B6 – Pyridoxine

Vitamin B6 is an essential component of coenzymes that are involved in the metabolism of amino acids. These coenzymes play a pivotal role in the conversion of amino acids into various compounds, including energy, neurotransmitters, and other important molecules. This vitamin is required for the synthesis of several neurotransmitters, including serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA). These neurotransmitters are critical for regulating mood, emotions, cognitive function, and overall nervous system health. In addition to that Vitamin B6 is involved in the synthesis of hemoglobin, the protein responsible for carrying oxygen in red blood cells. Adequate levels of vitamin B6 are necessary for the production of healthy red blood cells and the prevention of anemia. Pyridoxine contributes to the regulation of blood glucose levels by participating in glycogenolysis and gluconeogenesis. It helps convert stored glycogen into glucose for energy when needed and supports the synthesis of glucose from non-carbohydrate sources. Vitamin B6 is important for the proper functioning of the immune system. It supports the production and activity of immune cells, helping the body defend against infections and diseases. Pyridoxine is involved in the metabolism of fatty acids. It supports the breakdown of fatty acids for energy and is essential for maintaining healthy lipid levels in the body. As well as this vitamin plays a role in the synthesis and regulation of certain hormones, including those involved in stress response and hormone balance. Another function is thought to contribute to healthy skin by aiding in the synthesis of collagen, which is important for skin structure and wound healing.

Deficiencies of Pyridoxine can cause dermatitis, mental depression, confusion, convulsions, anemia

Food Sources: Poultry, fish, bananas, whole grains, nuts, seeds, legumes.

Vitamin B12 – Cobalamin

Cobalamin serves as a cofactor for several enzymes involved in the metabolism of amino acids. It is particularly important in the conversion of certain amino acids and in the interplay with folic acid (vitamin B9) in the process of methylation, which has implications for DNA synthesis, repair, and overall cell health. Vitamin B12 is also involved in the metabolism of fatty acids, contributing to energy production. Vitamin B12 is essential for the synthesis of DNA, RNA, and proteins, which are necessary for the production of new cells. This function is particularly important for rapidly dividing cells, such as those in bone marrow responsible for forming blood cells. Cobalamin is crucial for the formation of red blood cells in the bone marrow. It works in conjunction with other B vitamins, such as folic acid and vitamin B6, to support healthy blood cell production. Deficiency of vitamin B12 can lead to anemia, characterized by reduced red blood cell count and impaired oxygen transport. As well as this vitamin is vital for maintaining proper neurological function. It is involved in the production of myelin, a protective coating that surrounds nerve fibers and ensures proper nerve signal transmission. Vitamin B12 deficiency can lead to neurological symptoms such as numbness, tingling, balance problems, and cognitive impairments. Vitamin B12, along with other B vitamins like folic acid and vitamin B6, helps regulate homocysteine levels in the blood. High levels of homocysteine are associated with an increased risk of cardiovascular disease. Vitamin B12 contributes to the conversion of nutrients, such as carbohydrates and fats, into usable energy for the body. This process is essential for maintaining overall energy levels. In addition to that this vitamin plays a role in DNA methylation, a process that regulates gene expression and is important for controlling various physiological functions.

Deficiencies of Cobalamin can cause smoothness of the tongue, gastrointestinal disturbances, nervous symptoms

Food Sources of cobalamin Meat, poultry, fish, dairy products, eggs, fortified foods (like cereals)

Vitamin B9 – Folic acid

Folic acid is essential for the synthesis and repair of DNA, the genetic material of cells. It is a fundamental component of coenzymes involved in the transfer of one-carbon units, which are necessary for the production of purines and pyrimidines, the building blocks of DNA. Folic acid is involved in the metabolism of amino acids, which are the building blocks of proteins. It participates in various reactions that help convert amino acids into other important compounds, contributing to overall protein synthesis and cellular functions. Vitamin B9 plays a critical role in cell division, a fundamental process for growth, development, and tissue repair. It ensures that genetic information is accurately replicated and distributed to new cells during mitosis and meiosis. In addition to that folic acid is essential for the normal maturation of red blood cells in the bone marrow. It supports the production of healthy red blood cells, which are responsible for carrying oxygen to tissues and removing carbon dioxide. Adequate folic acid intake, particularly during early pregnancy, is crucial for preventing neural tube defects in developing fetuses. These defects can affect the development of the brain and spinal cord. Folic acid, in conjunction with other B vitamins, helps regulate homocysteine levels in the blood. High levels of homocysteine are associated with an increased risk of cardiovascular diseases. This vitamin is involved in DNA methylation, a process that helps regulate gene expression and control various physiological functions. It plays a role in influencing how genes are turned on or off. Folic acid contributes to the synthesis of certain amino acids and nucleotides, which are the building blocks of proteins and DNA/RNA, respectively.

Deficiencies of Folic acid can cause impaired formation of red blood cells, weakness, irritability, headache, palpitations, inflammation of mouth, neural tube defects in fetus

Food Sources of folic acid are Leafy greens, legumes, fortified grains, citrus fruits, avocados.

Vitamin B7 – Biotin

Biotin is involved in the breakdown of carbohydrates, helping convert them into energy through processes like glycolysis. It assists enzymes that are crucial for the proper utilization of glucose for energy production. Biotin plays a role in fatty acid synthesis by being a necessary cofactor for enzymes involved in the production of fatty acids. It helps convert acetyl-CoA, a key molecule in energy metabolism, into fatty acids that can be used for energy storage or other physiological functions. Another function of this vitamin is participating in reactions that are involved in the catabolism (breakdown) and anabolism (building) of amino acids, contributing to the overall balance of amino acid metabolism. Biotin is often associated with promoting healthy skin, hair, and nails. It plays a role in maintaining the integrity of these tissues by supporting their growth and maintenance. This vitamin is necessary for proper cell division and replication. It supports the synthesis of DNA and RNA, which are essential for cell growth and repair. In addition to that this vitamin is involved in the proper functioning of the nervous system. It plays a role in neurotransmitter synthesis and maintenance of nerve cells. Biotin is involved in the breakdown of certain branched-chain amino acids (valine, leucine, and isoleucine) that are important for muscle growth, energy production, and overall protein metabolism. Biotin is required for the breakdown of odd-chain fatty acids, which are a type of fatty acid derived from some dietary sources. These fatty acids are broken down into energy or used for other metabolic processes.

Deficiencies of Biotin can cause dermatitis, hair loss, conjunctivitis, neurological symptoms

Food Sources of biotin are eggs, nuts, seeds, organ meats, fish, whole grains

Vitamin B5 – Pantothenic acid

Pantothenic acid is an integral component of coenzyme A (CoA), a molecule that plays a central role in various biochemical reactions. CoA is essential for numerous metabolic pathways, including the breakdown of carbohydrates, proteins, and fats to generate energy. Pantothenic acid is required for the proper metabolism of carbohydrates. It is involved in the breakdown of glucose and other sugars to produce energy through processes like glycolysis and the citric acid cycle. This vitamin is involved in the metabolism of amino acids, which are the building blocks of proteins. It assists in the conversion of amino acids into various molecules that are essential for energy production and other cellular functions. In addition to that pantothenic acid is crucial for the metabolism of fatty acids. It is required for the synthesis of fatty acids and their subsequent utilization for energy production. Additionally, pantothenic acid is a cofactor for the elongation of fatty acids, a process that is important for building longer fatty acid chains. Pantothenic acid is involved in the formation of acyl carrier protein (ACP), which is another crucial component for fatty acid synthesis. ACP carries intermediates during the synthesis of fatty acids, facilitating their elongation and eventual incorporation into lipids. As well as vitamin B5 is often associated with promoting healthy skin. It contributes to the synthesis of CoA, which is necessary for the production of fatty acids and other lipids that maintain skin barrier function and hydration. As well as it is involved in the production of adrenal hormones, which play a role in managing the body’s response to stress and pantothenic acid contributes to proper neurological function. It is involved in the synthesis of neurotransmitters and supports the health of nerve cells.

Deficiencies of Pantothenic acid can cause weakness, gastrointestinal disturbances, nervous symptoms, fatigue, sleep disturbances, restlessness, nausea

Food Sources of vitamin B5 are Meats, dairy products, whole grains, legumes, avocado