Your guide to water soluble vitamins and minerals

Vitamin B1 Thiamin
RDA

What is it and why do you need it?
Vitamin B1 is needed to help the body release energy from macronutrients in food. It is also needed for fertility and helps maintain a healthy immune system. Absorption of vitamin B1 is increased with allium a substance which occurs in garlic and onion.

Deficiency signs
Lack of vitamin B1 (Thiamin) in your diet can cause poor concentration, irritability, depression and heart problems. If the deficiency is severe it can cause beri-beri.

Food sources
Yeast extract
Wheat germ
Fortified breakfast cereals
Sunflower seeds
Back bacon

Vitamin B2 Riboflavin
RDA

What is it and why do you need it?
Vitamin B2 is needed to help the body release energy from macronutrients in food. It is also needed for healthy hair, skin and nails. It is also involved in making other vitamins work in the body.

Deficiency signs
 If you not getting enough vitamin B2 (Riboflavin) it can cause sore and blood shot eyes, cracked lips, dry skin and in some cases confusion.

Food sources
Yeast extract
Liver
Kidney
Fortified breakfast cereals
Malted milk powder

Vitamin B3 Niacin
RDA

What is it and why do you need it?
Vitamin B3 is needed to help the body release energy from macronutrients in food. It is also needed for healthy skin, tongue and digestion as well as for good mental health. Eating foods high in trytophan is a good way to keep your vitamin B3 (niacin) levels high as tryptophan can be converted in the body to vitamin B3(niacin). Niacin supplements are often prescribed to help decrease cholesterol.

Deficiency signs
 It is very rare for people to be deficient in vitamin B3 niacin as it is in a wide variety of foods. If you are deficient in Vitamin B3 then it can cause dermatitis, diarrhoea, depression and dementia. A deficiency can also show in ways not beginning with D like nausea, headaches and in extreme cases pellagra.

Food sources
Yeast extract
Wheat bran
Liver
Tuna in oil
Fortified breakfast cereals

Vitamin B5 Pantothenic Acid

RDA

What is it and why do you need it?
Vitamin B5 is needed to help the body release energy from macronutrients in food. It is needed for healthy hair and skin and is important in the making of fatty acids and cholesterol.

Deficiency signs
It is very rare to have a deficiency in B5 and it would normally occur with other B vitamin deficiencies.

Food sources
Dried Yeast
Liver
Broad Beans
Egg yolk
Kidney

Vitamin B6 Pyridoxine

RDA

What is it and why do you need it?
Vitamin B6 is needed to help the body release energy from macronutrients in food. It is important for a healthy immune system and the formation of red and white blood cells. Be careful if you take supplements of Vitamin B6 Pyridoxine as more than 100mg/day can cause nerve damage.        

Deficiency signs
Numbness of hands and feet is a sign of a vitamin B6 deficiency along with depression anaemia and confusion. A deficiency in this is normally caused by malnutrition or alcoholism as alcohol can inhibit its absorption.

Food sources
Wheat germ
Fortified breakfast cereals
Dried yeast
Tempeh
Muesli

Vitamin B12 Cobalamin
RDA

What is it and why do you need it?
Vitamin B12 is needed to help the body release energy from macronutrients in food. It is also essential for growth and DNA synthesis. Vitamin B12 can’t be produced by plants or animals only bacteria fungi and algae. If you are a vegetarian including cheese that is ripened by mould in your diet is a good way of including vitamin B12.

Deficiency signs
The signs of deficiency of coblamin are anaemia and nerve problems. It can also cause depression fatigue and memory loss. It can be a problem for vegetarians (vegans especially) as plant matter does not contain vitamin B12 and they may need supplements to meet there requirements. Alcoholics and people with gastrointestinal disorders may also need supplements. As with most water soluble vitamins high intake has no adverse effects as it is readily excreted in the urine.

Food sources
Clams
Liver
Kidney
Cockles
Sardines