water-soluble vitamins

thiamin (B1)

involved in energy production, converted to TPP

beriberi

disease of thiamin deficiency, characterized by appetite loss, weight loss, memory issues/confusion, muscle weakness

wernicke-korsakoff syndrome

caused by thiamin deficiency and increased alcohol consumption; characterized by confusion, memory loss, vision loss, low BP, low coordination, coma

riboflavin (B2)

energy metabolism coenzyme (FAD+ to FADH)

ariboflavinosis

riboflavin deficiency; causes inflammation of mouth, lips, stomach lining

riboflavin sources

milk/yogurt, spinach, almonds, eggs, cereal

niacin (B3)

coenzyme in metabolism; NAD+

niacin sources

meat, fish, poultry

pellagra

caused by niacin deficiency; dermatitis, dementia, diarrhea, death

pantothenic acid (B5)

part of coenzyme A

pantothenic acid sources

whole grains, nuts/legumes, meat, milk, eggs

biotin

Krebs cycle coenzyme; hair, skin, and nails vitamin

biotin sources

peanuts, egg whites, whole grains, fish

B6

protein metabolism, erythrocyte synthesis

B6 deficiency

sore tongue, skin inflammation, depression, anemia

folate

metabolism, fetal development

folate sources

leafy greens asparagus, legumes, seeds

B12

digestion/absorption

B12 sources

meat, fish, dairy, eggs

vitamin C

antioxidant, immune function, tissue synthesis

vitamin C sources

citrus, berries, bell pepper, broccoli, cauliflower

scurvy

vitamin C deficiency, teeth loss