There are many documented cases in our history of diseases such as scurvy, pellagra and beriberi. All these diseases are caused by a deficiency of a water-soluble vitamin. The United States Department of Agriculture, or USDA, has established the daily recommended allowances, or RDAs, for most vitamins and minerals. According to registered dietitian Gordon Wardlaw, the RDA is a value that will meet the needs of 97.5 percent of all Americans.
What Are Water-Soluble Vitamins?
According to Wardlaw, vitamins are compounds needed in small amounts in the diet that help regulate chemical reactions within the body. Vitamins are split into two groups, water-soluble and fat-soluble. Excess intake of fat-soluble vitamins are stored within the body's fat cells, whereas excess of water-soluble vitamins are not stored and generally are flushed out of the body via the urinary system.
Water soluble vitamins are made up of vitamin C and the vitamin B-complex, which consists of thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, folate, and vitamin B-12
Recommended Amounts
The water-soluble vitamins are needed in various amounts.
For vitamin C, the RDA for is 90mg per day for men and 75mg for women.
For thiamine, the RDA 1.2mg per day for men and 1.1mg per day for women.
For riboflavin, the RDA is 1.3mg per day for men and 1.1mg for women
The RDA for niacin 16mg per day for men and 14mg for women.
For pantothenic acid, the adequate intake is 5mg per day for both men and women.
The adequate intake of biotin for men and women is 30 micrograms per day.
For vitamin B-6, the RDA is 1.3 mg per day.
For folate, the RDA for men and women is 400 micrograms per day. Pregnant women need to consume 600 micrograms of folate per day (see reference 3). .
For vitamin B-12, the RDA for men and women is 2.4 micrograms per day (see reference 1 and 2).
Food Sources
The water-soluble vitamins come from various food sources. Good sources of vitamin C include citrus fruits, strawberries, and broccoli. Good sources of the B-complex vitamins include enriched grains, whole grains, milk, animal products, mushrooms, spinach, eggs, nuts, green vegetables, potatoes and liver. Wardlaw and registered dietitian Sareen Gropper recommend eating a variety of the foods listed for the B-complex, which ensures you are getting enough of each of the vitamins.
Symptoms of Deficiency
The symptoms of deficiency of water-soluble vitamins vary significantly depending on which particular vitamin is deficient. Many common deficiency diseases and symptoms include anemia, weakness, fatigue, diarrhea, poor wound healing, inflammation of the skin and gums, and depression.
Symptoms of Excess
Since water-soluble vitamins are not stored within the body, symptoms of excess are either unknown at this time or none exist. However, some symptoms of excess are recognized. According to Wardlaw, excessive vitamin C is intake can cause diarrhea. Also, niacin can cause a flushing, or reddening, of the skin. If you supplement mega-doses of any vitamin, then symptoms of excess may occur.
References
- "Perspectives in Nutrition;" Gordon Wardlaw, PhD., R.D.; 2007
- Council for Responsible Nutrition: Vitamin and Mineral Recommendations
- "Advanced Nutrition and Human Metabolism;" Sareen Gropper; 2009
Member Comments