Water Soluble Vitamins

Water-soluble vitamins are 1 of 4 groups of micronutrients. As the name suggests, water soluble vitamins work along with water. Therefore, water soluble vitamins should be taken with water for proper absorption into the body. Water soluble vitamins are not stored in the body like other micronutrients. Instead, any excess water soluble vitamins that we take into our diet are removed in the urine or feces.

Because of this, you must include these vitamins in your diet each and every day. Many water soluble vitamins are naturally found in fruits, vegetables, grains, and meats. In fact, many breads, pastas, rice, and grains are enriched with a variety of water soluble vitamins.

water soluble vitaminsWater Soluble Vitamins

Since both a keto diet and low carb diet restricts breads, pastas, rice, and grains, along with some of the fruits and vegetables, it is a good idea to supplement your low carb diet with water soluble vitamins. In this way, you can make sure that you are not lacking any water soluble vitamins.

Fortunately, most of the water soluble vitamins are affordable and can be purchased without a prescription. So, here is a quick overview of water-soluble vitamins and some of the roles they play in our body.

The List

Water soluble vitamins are co-enzymes that perform specific and vital roles in the body.  In general, the B-Complex Vitamins are responsible for helping the body properly use carbohydrates, proteins, and fats. And as a result, they can help us have good vision, healthy skin, normal nervous system function, and help form red blood cells. 

  1. Ascorbic Acid (Vitamin C) – Vitamin C is essential for collagen synthesis.  Vitamin C also aids in wound healing, bone and tooth formation, strengthening blood vessel walls, improving immune system function, increasing absorption and utilization of iron, and acting as a powerful antioxidant.
  2. Thiamin (Vitamin B1) – Thiamine is required in the body in order to properly use carbohydrates for energy. Because of this, most cereals, grains, pastas, rice, and grains are enriched with thiamin. However, it is much more complex in nature with many additional uses in the body.   Learn more>>
  3. Riboflavin (Vitamin B2) – Riboflavin is essential for the proper development of healthy skin, digestive tract lining, blood cells production, and brain cell function. However, this water soluble is used for many additional things in the body. Learn more>> 

4. Niacin (Vitamin B3) – Niacin another one of the B-Complex Vitamins. It is frequently used to help lower “bad” cholesterol levels (LDL) and fats (triglycerides). Interestingly, it can also raise your “good” cholesterol levels (HDL) in the blood when accompanied by a low cholesterol diet and exercise routine. Therefore, niacin can help prevent strokes and heart attacks. Learn more>>

5. Pantothenic Acid (Vitamin B-5) – Pantothenic acid is needed in our diet in order to properly use carbohydrates, proteins, and fats. However, the use of pantothenic acid is very comprehensive in nature.  It is used to treat everything from burning feet syndrome to improving eczema and treating colitis and many things in between. The list of things this water soluble vitamin is used for is quite lengthy. Learn more>>

6. Pyridoxine (Vitamin B6) – As stated earlier, all of the B-Complex water soluble vitamins are required by the body to properly use the foods that we eat for energy in the body. It is also required for the proper growth and development of our brain, nervous system, skin cell, and other things in the body. For example, vitamin B6 boosts the immune system, eye infections, cataracts, sleep problems, bladder infections, tooth decay, and preventing polyps, cancer, and kidney stones  Learn more>>

7. Folate (Folic Acid) – Folic acid is mostly popularly associated with women having a healthy pregnancy. However, do not think that it ends with this! Folic acid is a vitamin in which you do not want to be deficient. This is another B-vitamin with a huge list of health benefits and roles including, but not limited to, help produce our DNA. Learn more>>

8. Cobalamin (Vitamin B-12) – Vitamin B12 can be used to prevent memory loss, slow the aging process, enhance mood, increase energy, improve concentration, and better the immune system function. This water soluble vitamin is also required for the proper development of the brain, nerves, blood cells and other parts of the body. Learn more>>

9. Biotin – Biotin is a water soluble vitamin that is commonly used to treat hair loss, brittle nails, nerve damage, and other conditions. It is part of enzymes that help break down fats and carbohydrates. Learn more>>


Remember that water soluble vitamins are not store in the body. Therefore, we must get these vitamins in our diet everyday. Many foods contain different amounts of water soluble vitamins. However, when you are on-the-go, rarely do we have time to determine and calculate our micronutrients. Because of this, you may find it beneficial to take a Vitamin C and a B-Complex Vitamin supplement.

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