Vitamins are classified as either fat soluble (vitamins A,

D, E and K) or water soluble (vitamins B and C). This

difference between the two groups is very important. It
determines how each vitamin acts within the body. The fat
soluble vitamins are soluble in lipids

One Deficiency of water soluble vitamin

THIAMINE There is probably no other

vitamin, with the possible exception of
vitamin C, for which the need in man is more
clearly demonstrated than thiamine, no other
vitamin for which, with the exception of some
question about intestinal formation,
dependence on outside sources is so clearly
demonstrated, no other vitamin about which
so much is known of the intimate biochemical
reactions in which it participates without
knowledge of the mechanism by which a
deficiency causes the symptoms, physical
signs and functional and organic lesions that
accompany that deficiency. The chemical
nature, biochemistry and physiology of
thiamine have been described in detail
elsewhere, as has the chemical lesion of the

deficiency.1 The effects of a deficiency are

peripheral neuritis and congestive heart
failure. In addition to these clearcut,
unmistakable functional and structural
disorders, there are, apparently, disturbances
in the psyche2 and, possibly, in certain
endocrine functions.3

The Dangers of Too Much Anything

Taking a vitamin or supplement as directed on the package label

is considered to be safe, but not following directions can lead to
problems.
"Excesses of all nutrients, from water, to iron, to water-soluble B
vitamins, can potentially cause toxicities," says Norman Hord,
PhD, MPH, RD, associate professor in the department of Food
Science and Human Nutrition at Michigan State University.
People who take vitamins and minerals in amounts above the
established upper limits of the Dietary Reference Intakes (DRIs)
may harm tissues where the vitamin is stored in their body, Hord
explains. Thats why you shouldnt take more than the
recommended amount.
Vitamins and other nutrients play essential roles in maintaining
good health, but they need to be consumed in the proper
amounts. Vitamins are classified into two types: water-soluble
vitamins and fat-soluble vitamins. They are divided into these
groups according to how they are dissolved and stored in your
body. Fat-soluble vitamins reside in your body's fatty tissue
and liver and are used as needed by your body. By contrast,
water-soluble vitamins dissolve in water and generally are not
stored in your body.
Water-Soluble Vitamins and Nutrients
Because water-soluble vitamins and nutrients dissolve in water,
the continuous supply your body needs calls for a steady daily
intake, from the foods you eat, from the supplements you take, or
from a combination of foods and supplements. Vitamins C, B12,
thiamin, niacin, riboflavin, tryptophan, pantothenic acid, biotin,
and folic acid are all classified in the water-soluble category.

which vitamins do we need to eat?

There are 13 vitamins which all interact with our cell

enzymes to regulate a variety of essential bodily
functions. They are crucial for many of our metabolic
processes, to release energy from nutrients, and in
building and maintaining bones, teeth, skin, blood and
many other vital body tissues.
There are two main categories of vitamins fatsoluble and water-soluble. Here we explain the which are
the water soluble vitamins, why you need them and
where you find them in our foods.
Water-soluble vitamins
In one sentence: Water soluble vitamins cant be stored
in our bodies for long, and we wee them out, so we need
to eat them almost every day.
The water-soluble vitamins are all of the B vitamins,
vitamin C and vitamin H. Water-soluble vitamins are not
stored in our bodies, so any excess amounts of these
vitamins are usually removed from our bodies in our
urine. If you have taken a vitamin pill you may often see
that your wee changes to a bright orange colour that is
the water soluble vitamins that your body has not been
able to process. Where possible, water-soluble vitamins
should be taken daily to ensure you have adequate
amounts of them. However, supplementation (pills) is
rarely required, if you are getting a balanced diet.

Water-Soluble Vitamins

Some vitamins, including vitamin C, folate and the B

vitamins, are water-soluble, and your body can
absorb them easily. These vitamins are easily
depleted by cooking with water or lengthy storage
times, according to Colorado State University. When
you take in excess water-soluble nutrients, your
kidneys remove what your body can't use, excreting
the excess through your urine. You are unable to
store water-soluble vitamins, so you must take in an
adequate amount of them each day.

Excess Water-Soluble Vitamins

Some people falsely believe it's safe to take
megadoses of water-soluble vitamins,
assuming their bodies will flush out the
excess, but taking too much of them can

cause problems. For example, too much

vitamin C may cause kidney stones, according
to researchers who published a study in
"Journal of the American Society of
Nephrology" in 2004. The Institute of Medicine
has set a tolerable upper intake limit, or UL,
for vitamin C, folate, niacin and vitamin B-6,
warning that excessive use may be harmful.