Vitamins are essential nutrients that help our body to work properly. We obtain vitamins from the foods we eat, which is why a balanced, nutrient-dense diet is so important. Supplements can be a convenient way to help to round out any nutritional gaps in your diet.
There are two main types of vitamins: fat soluble vitamins and water soluble vitamins, which both play important roles in supporting good health.
Each of these vitamins plays a range of different roles in the body, from supporting energy production, to maintaining healthy bones and teeth, and helping to ensure your immune system works well. But what are fat and water soluble vitamins? We delve a little deeper…
What are water soluble vitamins?
Water-soluble vitamins, such as vitamin C, are vitamins that dissolve in water. This means that they can be quickly absorbed by the body but any amount not used is excreted in your urine.
Water soluble vitamins not stored in our bodies
Water soluble vitamins are not easily stored in our bodies: whatever isn’t used is usually passed out of the body via your urine. You may notice this if taking a supplement containing riboflavin (Vitamin B2), a water soluble vitamin, as excess amounts are excreted through your kidneys, making urine appear bright yellow. As water soluble vitamins are not stored in the body, a regular daily intake is required, either from your diet or supported by vitamin supplements.
What are fat soluble vitamins?
Unlike water soluble vitamins, fat soluble vitamins are stored in the body and they can stay there for a while, until they are needed. These fat soluble vitamins, such as vitamin D and vitamin K aren’t excreted regularly.
Fat soluble vitamins stored in the body
Fat soluble vitamins are absorbed with fats from the foods you eat and are distributed through the body via the bloodstream. These fat soluble vitamins are then stored in the body, primarily in the body’s fat tissue and liver, where they can stay for many months until needed by the body .
Which vitamins are water soluble?
The water soluble vitamins are vitamin C and the eight B vitamins, which each play important roles in the body.
Vitamin B1: Also known as thiamine, vitamin B1 helps the body to release energy from foods. It also helps to maintain a healthy nervous system and psychological function, as well as supporting the normal function of the heart. Find vitamin B1 in liver (avoid if pregnant), whole grain breads, peas and fortified foods.
Vitamin B2: Also known as riboflavin, vitamin B2 helps the body to release energy from food whilst also helping to keep skin, eyes and the nervous system healthy. Find vitamin B2 in milk, mushrooms, yoghurt, eggs and fortified foods.
Vitamin B3: This water soluble vitamin, which also goes by the name of niacin, helps the body release energy from food and also keeps the skin and nervous system healthy. You can find vitamin B3 in meat, eggs, wheat flour and fish. Learn more about Vitamin B3 Rich Foods on our blog.
Vitamin B5: Another name for vitamin B5 is pantothenic acid. This water-soluble vitamin contributes to normal mental performance and the reduction in tiredness and fatigue. It can be found in foods such as chicken, liver, eggs, mushrooms and beef.
Vitamin B6: Also known as pyridoxine, vitamin B6 plays an important role as it helps the body use and store energy from protein and carbohydrates in the foods we eat. Vitamin B6, also helps the body to form haemoglobin. This is found in red blood cells and it’s needed to carry oxygen around the body. Find vitamin B6 in pork chicken, turkey, soya, oats, banana and milk.
Biotin: Vitamin B7 plays many roles in the body but is best known for contributing towards normal hair and skin. You can learn about dietary sources of biotin in our guide to The Best Biotin Foods.
Folic Acid: A supplement which is converted into folate (Vitamin B9) by the body, where it contributes to maternal tissue growth during pregnancy. It is contained in many foods, such as leafy greens, legumes and fortified foods. It is particularly important for women who are trying for a baby and during the early stages of pregnancy. The UK Department of Health recommends that women planning for a baby should take a daily supplement containing 400µg of folic acid.Supplemental folic acid intake increases maternal folate status which is important as low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.
Vitamin B12: Also known as cobalamin, vitamin B12 helps support normal immune function and the reduction in tiredness and fatigue. It also helps the body release energy from food and it supports a healthy nervous system. Find out about The Best Sources Of Vitamin B12 on our blog.
Vitamin C: Also known as ascorbic acid, vitamin C supports our immune system. It also contributes to normal collagen formation, which supports the function of bones, cartilage, skin, teeth and gums. Vitamin C is found in fruits and vegetables including citrus fruits such as oranges and lemons, berries, tomatoes, kiwis and broccoli.
Is vitamin C water soluble or fat soluble?
Vitamin C is a water soluble vitamin, which means it isn’t stored in the body so it’s important to replenish your levels of vitamin C regularly.
This can be done by eating foods rich in vitamin C such as fruits and vegetables, and/or taking a vitamin C supplement.
Which vitamins are fat soluble?
The fat soluble vitamins are vitamin A, vitamin D, vitamin E and vitamin K. Each of these plays a number of different roles:
Vitamin A: Contributes to normal immune system function, supports normal vision and helps to keep skin healthy. Vitamin A can be found in dairy foods, oily fish, eggs and liver. If you're pregnant or thinking about having a baby, you should avoid taking supplements that contain vitamin A, as well as avoiding consuming liver or liver products, such as pâté, because these are very high in vitamin A.
Vitamin D: Also known as the sunshine vitamin, vitamin helps to maintain normal bones, this vitamin also helps with the absorption of calcium and phosphorus. t. Vitamin D also supports the normal function of the immune system and helps to keep teeth and muscles healthy. Our body produces vitamin D when sunlight hits the skin, so in the UK, the government recommends taking a vitamin D supplement between the months of October and March, when sunshine is scarce.
Vitamin E: Found in nuts, seeds, wheatgerm and plant oils (such as sunflower oil), vitamin E helps to protect the cells in the body from oxidative stress.
Vitamin K: This vitamin is essential for wound healing, as it contributes to normal blood clotting. It also helps to maintain normal bones. Find vitamin K in green leafy vegetables, aged cheeses, egg yolks and meat such as pork.
Is vitamin A fat or water soluble?
Vitamin A is a fat soluble vitamin, which means that it’s best absorbed alongside fat from foods we eat, and is stored in our body’s fat tissue and liver. As vitamin A is a fat soluble vitamin, it’s important to not over consume it from foods or supplements, otherwise it could lead to build up of excessive levels in the body.
Both water soluble and fat soluble vitamins play many important roles in ensuring our bodies work well and keep us in good health. The main difference to take away is that water soluble vitamins dissolve in water, are absorbed quickly by the body’s tissues, and any amount that is not used is excreted via your urine. This means that a daily intake of water soluble vitamins is required from your diet. Fat soluble vitamins on the other hand are best absorbed alongside dietary fat and can be stored in the body’s fat tissue and liver for many months, so make sure these are consumed at moderate, balanced levels. You can be reassured that the vitamins in Vitabiotics supplements are at safe, effective and moderate levels, based on extensive scientific research.
