Why Dietitians Say You Need Water
- Water-soluble are vitamins that dissolve in water.
- The two types of water-soluble vitamins are vitamin C and B vitamins.
- Excess water-soluble vitamins are flushed out through urine, so you must consume them daily.
All vitamins fall into one of two categories: water-soluble or fat-soluble.
Both are absorbed by the body during digestion. But while fat-soluble vitamins are stored for a long period of time in the liver and fatty tissues, water-soluble vitamins are mostly flushed out of your body.
That means you need to consistently consume water-soluble vitamins in your diet. Here’s what you need to know about what water-soluble vitamins are, what they do, and how to make sure you are getting enough.
How Is Vitamin C Absorbed
“Vitamin C is absorbed in the small intestine, where there’s a group of different proteins there that can take it up,” explains Michels. That’s easy enoughso what’s all the fuss about vitamin C absorption, then?
Well, the vitamin C in foods is a form called ascorbic acid. According to Michels, the potential challenge with absorption of ascorbic acid is that it’s easily saturatedtake a concentrated amount of vitamin C in this form at one time and you’re unlikely to absorb the excess.
However, here’s the important distinction: When the intestine is faced with lower levels of ascorbic acid , an active transport system absorbs the vitamin C .
As soon as these active transports become overwhelmed, passive diffusion takes over to absorb the rest of the vitamin C . The truth is that absorption isn’t as easy as it sounds, and the fact that ascorbic acid appears to have a ceiling for absorption, that can make it difficult to glean all the benefits of higher potency formulas .
Plus, vitamin C is water-soluble, meaning it dissolves in water , but this type of vitamin can’t be stored in your body for later use.
You may be more familiar with the process of fat-soluble vitaminsincluding D, E, A, and Kwhich are absorbed and stored in tissue. Alternatively, excess water-soluble vitamins are discarded, leaving you to start fresh every day.
You Offer Any Input On The Difference Between Vitamins That Are Water Soluble And Those That Are Not Specifically Vitamin E
Vitamins are classified as either fat soluble or water soluble . It determines how each vitamin acts within the body. The fat soluble vitamins are soluble in lipids . These vitamins are usually absorbed in fat globules that travel through the lymphatic system of the small intestines and into the general blood circulation within the body. Fat soluble vitamins, once they have been stored in tissues in the body, tend to remain there. This means that if a person takes in too much of a fat soluble vitamin, over time they can have too much of that vitamin present in their body, a potentially dangerous condition called hypervitaminosis . This form of vitamin E is water solubilized by the addition of certain compounds during a specific manufacturing process. Specifically Vitamin E Vitamin E is a fat soluble vitamin. Although it can be water solubilized in the lab to help its absorption through the intestinal wall, once it is absorbed into the body it would appear to behave as a fat soluble vitamin doe.
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What Are The 5 Water
Vitamin B12: This is the most important vitamin for your body. It is found in the blood and is essential for normal cell growth and development. and. It also helps to protect your cells from damage caused by UV radiation. Vitamin B6: Vitamin C: It helps your skin to absorb the suns rays and protect it from damaging UV rays. This vitamin is also found naturally in fruits and vegetables. The vitamin B1 is a precursor to vitamin C. B-complex vitamins: These are vitamins that are found only in certain foods. They are important for the body to make new cells. These include: Biotin: A protein that helps the cells to grow.
B-vitamins: They help your blood to clot and prevent blood clots. Vitamins B2 and B3: The B vitamins help to prevent the formation of blood clotting factors. Some B vitamin supplements are also used to treat certain conditions. Vitamin D: Determines the amount of calcium in your bones. D is important to your health because it helps in bone formation. Many people are deficient in vitamin D. Other vitamins and minerals are needed to maintain your bone health.
Vitamin C’s Role In The Body
Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.
The body doesn’t store vitamin C, so overdose is not a concern. But it’s still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.
Vitamin C is one of the âwater-solubleâ vitamins. Because your body doesnât store them, you need to keep them in your diet all the time to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water.
Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.
Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.
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Summary Of Pantothenic Acid
Pantothenic acid, also known as vitamin B5, plays various important roles in metabolism.
Almost all food contains this vitamin. The best sources include liver, sunflower seeds, mushrooms, root vegetables and whole grains.
Since pantothenic acid is so widespread in foods, deficiency is virtually unknown and is usually only associated with severe malnutrition.
Supplements are safe and do not have any adverse effects. However, very high doses may cause diarrhea and other digestive issues.
Although some people regularly take pantothenic acid supplements, there is currently no strong evidence for their effectiveness in the treatment of diseases in those who get adequate amounts from food.
How To Take It
The best way to take vitamin C supplements is 2 – 3 times per day, with meals, depending on the dosage. Some studies suggest that adults should take 250 – 500 mg twice a day for any benefit. Talk to your doctor before taking more than 1,000 mg of vitamin C on a daily basis and before giving vitamin C to a child.
Daily intake of dietary vitamin C is listed below.
- Men over 18 years: 90 mg
- Women over 18 years: 75 mg
- Pregnant women 14 – 18 years: 80 mg
- Pregnant women over 18 years: 85 mg
- Breastfeeding women 14 – 18 years: 115 mg
- Breastfeeding women over 18 years: 120 mg
Because smoking depletes vitamin C, people who smoke may need an additional 35 mg per day.
The dose recommended to prevent or treat many of the conditions mentioned in the Uses section is often 500 – 1,000 mg per day.
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How To Optimize Absorption
When you’re taking a supplement, you want to make sure that your body actually uses it. If you’re taking purely ascorbic acid , Michels recommends maximizing your vitamin C absorption by splitting up your dose of vitamin C throughout the day.
“Take it in two or three doses,” he reports. That way, your system can more intentionally and actively absorb all of that essential C.
When it comes to taking a higher dose of vitamin C and making sure you’re absorbing most of those milligrams, choosing the right form of vitamin C is the key. mindbodygreen’s vitamin C potency+ utilizes a unique and clinically researched trio of vitamin C, lipids, and citrus bioflavonoids for this exact reason.
Helps Prevent Iron Deficiency
Iron is an important nutrient that has a variety of functions in the body. Its essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb .
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% .
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia .
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.
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Is Zinc A Water Soluble Vitamin
is zinc a water soluble vitamin.
The zinc in zinc-rich foods is absorbed through the skin and is not absorbed by the body. The zinc is also absorbed from the food through your digestive system. This means that the zinc found in foods like spinach, broccoli, and kale is actually absorbed into your body through these foods. It is important to note that zinc deficiency is a common condition in the United States and can be caused by a variety of factors. For example, zinc can also be found naturally in certain foods, such as fish, nuts, seeds, legumes, beans, lentils, whole grains, fruits, vegetables, dairy products, eggs, poultry, fish oils, shellfish, seafood, meat, milk, cheese, egg whites, soy products and fortified cereals.
Story Of Ascorbic Acid
Vitamin C, or Ascorbic acid, is one of the most effective and safest nutrients. It is a water-soluble vitamin. It is a powerful antioxidant for the synthesis of collagen, which helps to make blood vessels and body muscles strong. The human body doesnât have the capacity to generate Vitamin C. Therefore, it needs to be received through food and other supplements.
How to Use
Take 1/4 teaspoon daily with water, juice or smoothie of your choice.
Note: Each individual requires different consumption quantity. Please consult your physician for the best results.
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Vitamin C And Cancer Therapy
Vitamin C may help treat cancer, though experts have not confirmed this.
As an antioxidant, vitamin C protects the body from oxidative stress, which can occur when ROS levels are high. Oxidative stress can lead to cell damage and may play a role in some cancers.
A found that taking high doses of vitamin C may slow the growth of some types of cancerous tissue. The paper suggests that vitamin C could, one day, become a new treatment for colorectal cancer.
Also, the authors of a suggest that vitamin C might work well alongside other treatments to benefit people with cancer.
The note that some alternative therapists already use intravenous vitamin C when treating cancer, fatigue, and infections. However, they note that more research is necessary.
Intravenous vitamin C
Taking too much vitamin C is unlikely to cause any significant problems, but if a person consumes more than 1,000 mg of vitamin C per day, they will not absorb it all. This may lead to diarrhea and gastrointestinal discomfort.
People are unlikely to consume too much through their diet, and their bodies cannot store it. However, having a high intake through supplements may result in kidney stones.
This may also increase the risk of cardiovascular problems in females after menopause, but there is not enough evidence to confirm this.
Side Effects And Toxicity
Thiamine is considered safe. There are no reports of adverse effects after the intake of high amounts of thiamine from food or supplements.
This is partly because excess thiamine is quickly excreted from the body in urine.
As a result, the tolerable upper intake level for thiamine has not been established. However, this does not rule out possible symptoms of toxicity at very high intakes.
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How Does The Body Use Vitamin C
First, a reminder about what vitamin C does. Even though vitamin C is colloquially synonymous with immune support, this vitamin does more than just help you feel your best.*
“Vitamin C is a water-soluble vitamin that also serves as an antioxidant. It supports several important functions within the bodyincluding proper immune system function, tissue healing, collagen formation, maintenance of bones and cartilage, and optimal absorption of iron. Due to its antioxidant capacity, it also serves to combat oxidative stress within the body,”* says Alexander Michels, Ph.D., clinical research coordinator at the Linus Pauling Institute at Oregon State University.
Does The Body Store Zinc
Zinc is a mineral that is essential for the proper functioning of the nervous system. It is also essential to the immune system, and is involved in the production of antibodies. zinc is an essential mineral for your body. Zinc helps to maintain the integrity of your nervous systems, as well as the balance of hormones in your blood. The body stores zinc in a special gland in each of its cells. This gland is called the zinc finger. When you eat zinc, it is absorbed into your bloodstream and stored in this gland. As you age, the amount of zinc that you have in circulation decreases. Your body then needs to make more zinc to keep up with the needs of aging. In addition, your immune systems need zinc for protection against infections. If you are deficient in zinc and your zinc levels are low, you may experience fatigue, weakness, or other symptoms. You may also experience a decrease in energy, mood, sleep, appetite, muscle tone, blood pressure, cholesterol, triglycerides, glucose, insulin, vitamin D, calcium, magnesium, potassium, iron, protein, fiber, vitamins A, B, C, D and E, folate, folic acid, selenium, copper, manganese, iodine, boron, chromium and zinc.
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Metabolism Through Water Soluble Vitamins
The water-soluble vitamins get absorbed in the animal intestine and directly passed into the blood. The cells and tissues start utilizing it. Vitamin B12 requires a substance to get absorbed, it is known as an intrinsic factor. Some states of Vitamin B cannot be absorbed directly by animals. The animal intestine cannot absorb niacytin, which is the bounded form of niacin present in cereals grains. The raw egg white contains avidin, the bounded form of biotin.
The digestive tract enzymes cannot absorb or break down such vitamins and remain unutilized. The biotin, vitamin B6, and folic acid are bound with other molecules to form complexes or conjugated molecules in animal products. Although, none of the vitamins are active. These three vitamins normally release the bounds by the action of enzymes in the intestinal tract or the tissues. Both plants and animal tissues distribute vitamin B for metabolism.
The water-soluble vitamins get excreted through the urine. Elements like thiamin, vitamin B6, vitamin C, riboflavin, biotin, niacin, and pantothenic acid are excreted as free vitamins in urine. The products formed using the above vitamins can also be identified in urine. The excretion of vitamins through urine gets reduced once one starts intaking sufficient quantities.
A Vitamin C Smoothie Recipe For Immune Protection
Miriam Jacobson, MS, RD, CNS, blends a vitamin C smoothie recipe thatll fortify your immune system and delight your tastebuds.
While supplements for immunity can definitely help keep your health in fighting shape, you can also find alternative ways to amp up your intake of protective nutrients. One of the tastiest options among them is a vitamin-packed smoothie.
Heres a delicious vitamin C smoothie recipe that gives you over 300 percent of your daily need for the immune-protecting vitamin. Its perfect for a quick breakfast or healthy snack.
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Linus Pauling Institute Recommendation
Combined evidence from metabolic, pharmacokinetic, and observational studies, and from randomized controlled trials supports consuming sufficient vitamin C to achieve plasma concentrations of at least 60 mol/L. While most generally healthy young adults can achieve these plasma concentrations with daily vitamin C intake of at least 200 mg/day, some individuals may have a lower vitamin C absorptive capacity than what is currently documented. Thus, the Linus Pauling Institute recommends a vitamin C intake of 400 mg daily for adults to ensure replete tissue concentrations an amount substantially higher than the RDA yet with minimal risk of side effects.
This recommendation can be met through food if the diet includes at least several servings of vitamin C-rich fruit and vegetables as part of the daily recommended fruit and vegetable intake . Most multivitamin supplements provide at least 60 mg of vitamin C.
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