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Water-Soluble Vitamins
Water-soluble vitamins are readily absorbed into the blood and travel freely through the body. Because they are used up quickly and excesses are excreted and not stored (except for vitamin B-12, which remains stored in the liver for about five years), you need to get a sufficient amount of these vitamins every day.
Vitamin B1 (Other names: Thiamine, thiamin, thiamin hydrochloride and thiamin nitrate.)
Food Sources	Functions	Deficiency	Toxicity
Pork, fortified cereal, sunflower seeds, whole wheat, brown rice, fish, lentils, peas and beans. pasta, bread and rice are enriched with thiamine.	Converts sugar to energy and is essential for normal functioning of the heart, brain, nervous system and muscles.	Effects of low levels not known.	B vitamins may cause an allergic reaction resulting in flushing, itching or swelling.
RDA = 16 mg for men; 14 mg for women.
Interactions = Drinking excessive amounts of coffee, tea (regular or decaffeinated) or alcohol with foods high in vitamin B-1 decreases absorption of this vitamin. Oral contraceptives, antibiotics, sulfa drugs, regular use of antacids and some diuretics may interfere with thiamine's absorption.
Vitamin B2 (Other names: Riboflavin.)
Food Sources	Functions	Deficiency	Toxicity
Beef, beef liver, milk, cheese, eggs, almonds, fortified cereals and grains. Riboflavin is easily destroyed by light.	Promotes healthy development; helps produce skin and red blood cells; helps the body convert sugar to energy.	Symptoms can include dry, cracked skin and sensitivity to light.	High doses are believed harmless, but may turn urine bright orange or yellow.
RDA = 1.3 mg daily for men; 1.1 mg daily for women.
Interactions = None known.
Vitamin B3 (Other names: Niacin, nicotinic acid and nicotinamide.)
Food Sources	Functions	Deficiency	Toxicity
Chicken, tuna, turkey, fish, beef, fortified cereals, enriched grains and peanut butter.	Helps with producing energy from food (sugars and fats); keeps skin, nerves and digestive system healthy.	Effects of low levels not known.	Flushing of the face, neck and ears; itching, nausea and headache; can aggravate gout. More serious effects include peptic ulcers, diabetes and liver damage.
RDA = 16 mg for men; 14 mg for women.
Interactions = Alcohol (with nicotinic acid), cholesterol-lowering drugs, gout medication and oral contraceptives. Pregnant women should avoid taking high doses of nicotinic acid. Take with food to avoid stomach upset.
Vitamin B6 (Other names: Pyridoxine, pyridoxal, pyridoxamine and pyridoxine hydrochloride.)
Food Sources	Functions	Deficiency	Toxicity
Bananas, fortified cereal, salmon, beans, potatoes, chicken and peanut butter.	Participates in chemical reactions in the body; needed for formation of amino acids, red blood cells and antibodies. Important for nerve and brain function and energy production.	Effects of low levels not known.	Long-term high doses of B-6 can lead to nerve damage, resulting in pain and numbness of the extremities.
RDA = 1.3 mg for all adults up to age 50; over age 50, 1.7 mg for women, 1.5 mg for men.
Interactions = Oral contraceptives, hormone replacement therapy and medications for tuberculosis and Parkinson's disease.
Vitamin B12 (Other names: Cobalamin, cyanocobalamin and methylcobalamin.)
Food Sources	Functions	Deficiency	Toxicity
Beef, lamb, pork, eggs, chicken, fish, milk and cheese. Fortified foods such as cereal, pasta and bread contain synthetic versions.	Helps make red blood cells, nerve cells and genetic material; converts folate to its active form.	Because vitamin B-12 converts folate to its active form, too little B-12 can lead to a folate deficiency, resulting in pernicious anemia - malformed red blood cells - causing fatigue, weakness, nausea, loss of appetite and weight loss.	Negative side-effects not known.
RDA = 2.4 mcg
Interactions = Antacids, drugs for indigestion and reflux disease and cholesterol-lowering medication.
Vitamin C (Other names: Ascorbic acid, L-ascorbic acid, calcium ascorbate, sodium ascorbate and C-complex.)
Food Sources	Functions	Deficiency	Toxicity
Peppers (especially sweet red ones), orange juice, pineapple and other citrus fruits, strawberries, papaya, broccoli, Brussels sprouts and kiwi.	Builds and maintains collagen and connective tissue; helps form red blood cells; enhances iron and folic acid absorption; acts as an antioxidant; aids wound healing.	Weight loss, fatigue, slower healing times and repeated infections and colds.	Excessive amounts can lead to diarrhea, nausea and risk of kidney stones.
RDA = 90 mg daily for men; 75 mg for women; smokers and people with arthritis should aim for 110 mg daily.
Interactions = Anticoagulant or blood-thinning medication, oral contraceptives, hormone supplements and iron supplements. Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs), aspirin, antibiotics or steroids increases the need for vitamin C.
Folate (Other names: Folate (natural), folic acid and folacin (synthetic).)
Food Sources	Functions	Deficiency	Toxicity
Spinach, kale, collards, turnip greens, asparagus, broccoli, black- eyed peas, lentils, peas, baked beans, oranges, orange juice, brown rice and fortified breads, cereals and grains.	Promotes healthy cell growth and reproduction, formation of DNA; regulates homocysteine levels.	In pregnant women, low levels increase the risk of neural tube defects in their babies. Increased risk for certain cancers and heart disease; increases the toxic effects of methotrexate.	May cause minor discomfort such as nausea, appetite loss and gas; and can mask a vitamin B-12 deficiency, resulting in nerve and brain damage. Folic acid may be prescribed at levels higher than the UL for people taking methotrexate.
RDA = 400 mcg for adults; 600 mcg for pregnant women. At least half of this intake (200 mcg) should come from the folic acid found in fortified foods and supplements.
Interactions = Alcohol, anticonvulsive medications, cholesterol-lowering drugs and methotrexate.

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