WATER SOLUBLE VITAMINS 

RDA 
❖ Vitamin B complex and C  ❖ Adult males: 1.3 mg/day 
❖ Constant supply is needed  ❖ Adult females: 1.1 mg/day 
❖ Readily available in food sources   
❖ If taken in excess, it gives an assurance that there’s no  FOOD SOURCES 
toxicity  ❖ Liver 
❖ There is a release of water soluble vitamins when  ❖ Eggs 
stressed  ❖ Dark green vegetables 
  ❖ Enriched grain products 
B COMPLEX  ❖ Milk 
❖ B vitamins are a class of water soluble vitamins that   
play important roles in ​cell metabolism  *​Ultraviolet light​ is known to destroy riboflavin, which is why 
❖ Though these vitamins have similar names, they are  most milk is packaged in an opaque container instead of a clear 
chemically distinct compounds that often coexist in the  one 
same foods   
❖ In general, dietary supplement containing all weight are  SYMPTOMS 
referred to as ​vitamin B complex  ❖ Skin disorder 
  ❖ Hyperemia (excess blood) 
❖ Edema of mouth and throat 
❖ Angular stomatitis (lesions at the corner of the mouth) 
❖ Cheilosis (swollen, cracked lips) 
❖ Hair loss 
❖ Reproductive problems 
❖ Sore throat 
 
VITAMIN B3 (NIACIN) 
❖ Nicotinic acid, nicotinamide 
  ❖ Involved in energy production 
  ❖ Normal enzyme function 
VITAMIN B1 (THIAMINE)  ❖ Digestion 
❖ Thiamin​ - named as “thio-vitamin” helps to release  ❖ Promotes normal appetite 
energy from foods, promotes normal appetite and is  ❖ Healthy skin and nerves 
important in maintaining nervous system function   
  FOOD SOURCES 
FOOD SOURCES  ❖ Liver 
❖ Peas  ❖ Fish  
❖ Pork  ❖ Poultry 
❖ Liver  ❖ Meat 
❖ legumes  ❖ Peanuts 
❖ Commonly found in: whole grains and fortified grain  ❖ Whole and enriched grain products 
products such as cereal, and enriched products like   
bread, pasta, rice and tortillas  RDA 
  ❖ Adult males: 16 mg/day 
RDA  ❖ Adult females: 14 mg/day 
❖ Adult males: 1.2 mg/day   
❖ Adult females: 1.1 mg/day  NIACIN DEFICIENCY 
  ❖ Known to occur with ​alcoholism​, ​protein 
THIAMINE DEFICIENCY  malnourishment​, ​low calorie diets ​and ​diets high in 
❖ Alcoholics are especially prone to thiamine deficiency  refined carbohydrates 
because excess alcohol consumption often replaces  ❖ Pellagra  
food or meals  ➢ Result of severe niacin deficiency 
❖ Symptoms​: mental confusion, muscle weakness,  ➢ Symptoms​: cramps, nausea, mental confusion, 
wasting, water retention (edema), impaired growth  skin proteins 
❖ Beriberi​ - happens with extreme B1 deficiency   
  EXCESSIVE NIACIN  
BERIBERI  ❖ Flushed skin 
❖ Wet beriberi  ❖ Rashes 
➢ circulatory and heart  ❖ Liver damage 
➢ Symptoms​: shortness of breath, rapid heart   
and pulse rate and water retention  *overconsumption is not a problem if it is obtained through 
❖ Dry beriberi   food 
➢ nerves and nervous system   
➢ Symptoms​: decrease muscle function,  VITAMIN B5 (PANTOTHENIC ACID) 
numbness/tingling, involuntary movement,  ❖ Involved in​ energy production 
vomiting, paralysis  ❖ Aids in formation of hormones and metabolism of fats, 
  proteins and carbohydrates from food 
VITAMIN B2 (RIBOFLAVIN)   
❖ Helps to release energy from foods, promotes good  FOOD SOURCES 
vision and healthy skin  ❖ Liver 
❖ It also help to convert amino acid tryptophan (which  ❖ Kidney 
makes up protein) into ​niacin  ❖ Meat 
  ❖ Egg yolk 
 ❖ Whole grains  ❖ Lowering risk for neural tube defects 
❖ Legumes  ❖ Controls homocysteine levels 
  ➢ Reduces risk of coronary heart disease 
*pantothenic acid is also made by​ intestinal bacteria   
  FOOD SOURCES 
RDA  ❖ Liver 
❖ Adult males: 5 mg/day  ❖ Kidney beans 
❖ Adult females: 5 mg/day  ❖ Dark green leafy vegetables 
  ❖ Meats 
PANTOTHENIC ACID DEFICIENCY  ❖ Fish 
❖ Uncommon due to its wide availability in most foods  ❖ Whole grains 
  ❖ Fortified grains and cereals 
VITAMIN B6 (PYRIDOXINE)  ❖ Legumes 
❖ Pyridoxal, pyridoxamine  ❖ Citrus fruits 
❖ Protein metabolism   
❖ Blood cell formation  RDA 
❖ Production of chemicals   ❖ Adult males: 400 mcg/day 
➢ E.g., ​insulin​ and ​hemoglobin  ❖ Adult females: 400 mcg/day 
  ❖ Pregnancy: 600 mcg/day 
FOOD SOURCES   
❖ Pork  FOLATE DEFICIENCY 
❖ Meat  ❖ Affects cell growth and protein production → overall 
❖ Whole grains  impaired growth 
❖ Cereals  ❖ In women who are pregnant or of child bearing age 
❖ Legumes  may result in the delivery of a baby with ​neural tube 
❖ Green leafy vegetables  defects 
  ➢ E.g., ​spina bifida​ (“split spine”) 
RDA  ❖ Symptoms​: anemia, diarrhea 
❖ Adults over 50: 1.3 mg/day   
❖ Infants: breast milk and infant formulas contain  EXCESSIVE FOLATE  
enough vitamin B6  ❖ May mask B12 deficiency 
  ❖ Interferes with medication 
PYRIDOXINE DEFICIENCY  ➢ Phenytoin-dilantin - taken by individual who 
❖ Dermatitis​ - inflammation of skin  have seizures 
❖ Symptoms​: skin disorders, dermatitis, cracks at corners   
of mouth, anemia, kidney stones, and nausea  VITAMIN B12 (COBALAMIN) 
❖ Infants​: mental confusion  ❖ Aids in the building of genetic material 
  ❖ Production of normal blood cells 
EXCESSIVE PYRIDOXINE   ❖ Maintenance of the nervous system 
❖ Rare   
❖ Excess doses overtime result in nerve damage  FOOD SOURCES 
  ❖ Animal origin​: meats, liver, kidney fish, eggs, milk 
VITAMIN B7 (BIOTIN)  products, oysters, shellfish 
❖ Helps release energy from carbohydrates  ❖ Some fortified food may contain vitamin B12 
❖ Aids in the metabolism of fats, proteins and   
carbohydrates from food  RDA 
  ❖ Adult males: 2.2 mcg/day 
FOOD SOURCES  ❖ Adult females: 2.4 mcg/day 
❖ Liver    
❖ kidney  COBALAMIN DEFICIENCY 
❖ Egg yolk  ❖ Most commonly affects strict vegetarians, infants of 
❖ Milk  vegetarian mother, and the lderly 
❖ Most fresh vegetables  ❖ Symptoms​: anemia, fatigue, neurologic disorders, 
❖ Yeast breads  degeneration of nerves resulting in numbness and 
❖ cereal  tingling 
   
*Biotin is also made in ​intestinal bacteria  VITAMIN C (ASCORBIC ACID) 
  ❖ Ascorbate 
RDA  ❖ Benefits the body by holding cells together through 
❖ Adult males: 30 mcg/day  collagen synthesis 
❖ Adult females: 30 mcg/day  ❖ Aids in wound healing, bone and tooth formation, 
  strengthening blood vessel walls, improving immune 
BIOTIN DEFICIENCY  system function, increasing absorption and utilization 
❖ Uncommon under normal circumstances  of iron, and acting as an antioxidant 
❖ Symptoms​: fatigue, loss of appetite, nausea, vomiting,  ❖ Works with ​vitamin E ​as an ​antioxidant 
depression, muscle pain, heart abnormalities, and   
anemia  FOOD SOURCES 
  ❖ Citrus fruits​: orange, kiwi fruit, 6 oz. of grapefruit juice, 
VITAMIN B9 (FOLATE)  ⅓ cup of chopped sweet red pepper  
❖ Folic acid, folacin   
❖ Protein metabolism  RDA 
❖ Promoting red blood cell formation  ❖ Adult males: 90 mg/day 
 ❖ Adult females: 75 mg/day 
❖ Smokers: +35 mg/day 
 
ASCORBIC ACID DEFICIENCY 
❖ Scurvy 
➢ Severe vitamin C deficiency 
➢ Causes loss of collagen throughout the body 
➢ Symptoms​: loss of teeth, pale skin, sunken 
eyes 
 
 
EXCESSIVE ASCORBIC ACID 
❖ Kidney stones 
❖ Gout 
❖ Diarrhea 
❖ Rebound scurvy