Water Soluble Vitamins and How to Optimize Their Intake

Water Soluble Vitamins and How to Optimize Their Intake

Most vitamins are obtained from eating a variety of foods and drinks. Each vitamin is absorbed into the body in a different way. There are water soluble vitamins and there are fat soluble vitamins.

Water-soluble vitamins are vitamins that are easily absorbed into the tissues and are not naturally stored in the body. Water-soluble vitamins include vitamin B complex and vitamin C.

Know the Types of Water Soluble Vitamins

The main difference between water-soluble vitamins and fat-soluble vitamins is how the body breaks down and stores them. One of the characteristics of water-soluble vitamins is that they are not stored in the body, in contrast to fat-soluble vitamins that are stored in adipose tissue and the liver.

Another feature if there is an excess of water-soluble vitamins, the body will dispose of them when urinating. While vitamins are fat-soluble, vitamins will still be stored and can be used at any time when needed. So, consumption of foods containing water-soluble vitamins or supplements should be done more regularly.

There are several types of water-soluble vitamins, including:
  • 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

Please note that in taking vitamin B complex there is a 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, pregnant women generally need higher B vitamins, while the needs of babies 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. While the 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 eat foods rich in B-complex vitamins, 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 also comes from vegetables, such as broccoli, tomatoes, potatoes and peppers.

Stay alert so you don't overdo it

The body will absorb water-soluble vitamins as needed, then will excrete excess vitamins when urinating. However, it is important to estimate how much intake of water-soluble vitamins are consumed each day.

Currently, experts consider water-soluble vitamins in excess, can be harmful to the body. Some types of water-soluble vitamins can increase the risk of certain diseases. For example, excess B vitamins can cause excessive thirst, blurred vision, nausea, vomiting, and even diarrhea. Meanwhile, too much vitamin C can risk nausea, diarrhea, stomach cramps, headaches, insomnia, and can even lead to kidney stones.

Prioritize obtaining water-soluble vitamins from natural foods. Supplements and doses of this vitamin are recommended to be done after consulting a nutritionist.