These vitamins are easily dissolved in water and readily available to be excreted. Urinary output can be a good predictor for water vitamins consumption

• Dissolve in water
• Are easily absorbed and excreted
• Are not extensively stored in tissues
• Seldom reach toxic levels

• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin B7
• Vitamin B9
• Vitamin B12
• Vitamin C

Other Names - Thiamine

DRI Intake:

• Males - 1.2 mg
• Females - 1.1 mg

RDI Intake - 1.5 mg

Chief Functions - Part of coenzyme active in energy metabolism

Deficiency Disease - Beriberi, Wernicke-Korsakoff syndrome

Upper Intake Level (UL) - Not Determined

Overdose Disease

• Rare hypersensitive reactions resembling anaphylactic shock– injection only;
• Drowsiness

Food Sources - breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ

Other Names - Riboflavin 

DRI Intake:

• Males - 1.3 mg
• Females - 1.1 mg

RDI Intake - 1.7 mg

Chief Functions - Part of coenzyme active in energy metabolism, supports vision and skin teeth

Deficiency Disease - Ariboflavinosis

Upper Intake Level (UL) - Not Determined

Overdose Disease - N/A

Food Sources - meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals

Other Names - Niacin, niacinamide 

DRI Intake:

• Males - 16 mg
• Females - 14 mg

RDI Intake - 20 mg

Chief Functions - Part of coenzyme active in energy metabolism

Deficiency Disease - Pellagra

Upper Intake Level (UL) - 35 mg

Overdose Disease - Liver damage (doses > 2g/day) and other problems

Food Sources - red meat, poultry, fish, fortified hot and cold cereals, and peanuts

Other Names - Pantothenic acid

DRI Intake - 5.0 mg

RDI Intake - 10 mg

Chief Functions - Component of an enzyme that makes possible the release of energy from the energy nutrients. Also participates in the synthesis of lipids, neurotransmitters, steroid hormones, and hemoglobin.

Deficiency Disease - Paresthesia

Upper Intake Level (UL) - Not Determined

Overdose Disease - N/A

Food Sources - Widespread in foods.

Other NamesPyridoxine, pyridoxamine, pyridoxal

DRI Intake - 1.3 mg (19-50yrs)

RDI Intake - 2 mg

Chief Functions - Part of a coenzyme needed in amino acid and fatty acid metabolism, helps to convert tryptophan to niacin and to serotonin. Helps to make hemoglobin for red blood cells

Deficiency Disease - Anemia

Upper Intake Level (UL) -100 mg

Overdose Disease - Impairment of proprioception, nerve damage (doses > 100 mg/day)

Food Sources - potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals

Other Names - Biotin

DRI Intake - 30.0 µg

RDI Intake - 300 mcg

Chief Functions - A cofactor for several enzymes in the metabolism of carbohydrates, fat, and protein

Deficiency Disease - Dermatitis, enteritis

Upper Intake Level (UL) - Not Determined

Overdose Disease - N/A

Food Sources - Widespread in foods.

Other Names - Folate, Folic acid, folinic acid 

DRI Intake - 400 µg

RDI Intake - 400 mcg

Chief Functions - Part of a coenzyme needed for new cell synthesis

Deficiency Disease - Deficiency during pregnancy is associated with birth defects, such as neural tube defects

Upper Intake Level (UL) - 1,000 µg

Overdose Disease - Possible decrease in seizure threshold

Food Sources - Dried beans and other legumes, green leafy vegetables, asparagus, oranges and other citrus fruits, and poultry

Other NamesCyanocobalamin, hydroxycobalamin, methylcobalamin

DRI Intake - 2.4 µg

RDI Intake - 6 mcg

Chief Functions - Part of a coenzyme needed for new cell synthesis, helps to maintain nerve cells

Deficiency Disease - Megaloblastic anemia

Upper Intake Level (UL) - Not Determined

Overdose Disease - N/A

Food Sources - fish, red meat, poultry, milk, cheese, and eggs

Other Names - Ascorbic acid

DRI Intake:

• Males - 90 mg
• Females - 75 mg

RDI Intake - 80 mg

Chief Functions - Collagen synthesis, antioxidant, restores vitamin E to active form, supports immune system, boosts iron absorption

Deficiency Disease - Scurvy

Upper Intake Level (UL) - 2,000 mg

Overdose Disease - Vitamin C megadosage

Food Sources - Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.