Water-Soluble Vitamins (B + C): Functions, Deficiencies, and Sources

Vitamin C function

Collagen formation; antioxidant

Vitamin C deficiency

Scurvy

Vitamin C sources

Citrus fruits, peppers, strawberries

Thiamine (B1) function

Energy metabolism

Thiamine (B1) deficiency

Beriberi; Wernicke-Korsakoff syndrome

Thiamine sources

Pork, whole grains, legumes

Riboflavin (B2) function

Energy production

Riboflavin (B2) deficiency

Cheilosis (cracked lips), swollen tongue

Niacin (B3) function

Energy metabolism

Niacin (B3) deficiency

Pellagra (4 D's)

Niacin sources

Meat, peanuts, fortified grains

Pellagra 4 Ds

Dermatitis, Diarrhea, Dementia, Death

Vitamin B6 function

Amino acid metabolism; RBC production

Vitamin B6 deficiency

Irritability, dermatitis, anemia

Folate (B9) function

DNA synthesis

Folate (B9) deficiency

Megaloblastic anemia (large RBCs)

Folate sources

Leafy greens, legumes, fortified grains

Vitamin B12 function

Nerve function; RBC formation

Vitamin B12 deficiency

Megaloblastic anemia + nerve damage

B12 absorption requires

Intrinsic factor

B12 sources

Animal foods (meat, dairy, eggs)