Water-Soluble Vitamins and How to Optimize Their Intake

Most vitamins are obtained from consuming a variety of foods and drinks. Each vitamin is absorbed into the body in different ways. There are water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins are vitamins that are easily absorbed into tissues and are not naturally stored in the body. Water-soluble vitamins include vitamin B complex and vitamin C.

Get to know the types of vitamins that are water soluble

The main difference between water-soluble vitamins and fat-soluble vitamins is how the body breaks down and stores them. One characteristic of water-soluble vitamins is that they will not be stored in the body, in contrast to fat-soluble vitamins that are stored in fat and liver tissue. Another feature is that if there is excess water-soluble vitamins, the body will dispose of them when urinating. While vitamins are fat soluble, vitamins will remain stored and can be used at any time when needed. Thus, consumption of foods containing water-soluble vitamins or supplements should be done more regularly. Water-soluble vitamins consist of several types, among them.
  • 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.

How to Optimize the Intake of Water-Soluble Vitamins

Keep in mind that taking vitamin B complex is the recommended daily amount depending on gender, age and certain health conditions. For example, the recommended intake of vitamin B7 is 30 mcg per day for adult men and women, while the recommended vitamin B9 is 400 mcg per day for adult men and women. However, generally pregnant women need higher B vitamins, while the needs of infants and children are lower. Meanwhile, the recommended intake of vitamin C is 105.2 mg per day for adult men and 83.6 mg per day for adult women. Whereas intake for children and adolescents aged 1-18 years ranges from 75.6 mg per day to 100 mg per day. It is recommended to consult a doctor for the appropriate dosage. To optimize your intake of water-soluble vitamins, you can consume foods rich in vitamin B complex, such as:
  • Salmon
  • Beef
  • Oyster
  • Spinach
  • Egg
  • Milk and yogurt.
Meanwhile, sources of vitamin C include citrus fruits, strawberries, kiwi, manga, pineapple, and watermelon. In addition, vitamin C is also derived from types of vegetables, such as broccoli, tomatoes, potatoes and peppers.

Stay Alert To Not Overdo

The body will absorb water-soluble vitamins as needed, and will then release excess vitamins when urinating. However, it is important to estimate how much consumption of water-soluble vitamins you consume each day. At present experts consider excess water-soluble vitamins to be harmful to the body. Some types of vitamins that are soluble in water can increase the risk of certain diseases. For example, excess B vitamins can be at risk of causing excessive thirst, blurred vision, nausea, vomiting, and even diarrhea. Meanwhile, too much vitamin C can be at risk of nausea, diarrhea, stomach cramps, headaches, insomnia, and even risk of causing kidney stones. Prioritizing getting water-soluble vitamins from food ingredients naturally. Supplements and doses of this vitamin are recommended to be done after consultation with a nutrition specialist.

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