8 Water-Soluble Vitamins and Where to Find Them

Vitamin C is found in most fruits and vegetables, especially citrus fruits, strawberries, peppers, and potatoes. You need vitamin C for a healthy immune system and for healthy skin. A vitamin C deficiency can reduce immune system function.

Thiamine, also known as vitamin B1, is found in rice and other whole-grain and fortified bread and cereals, meat, and fish. Thiamine is needed to convert carbohydrates into energy and metabolize some amino acids. Thiamine is also needed by the nervous system for transmitting nerve signals and producing muscle contractions.

Riboflavin, which is also known as vitamin B2, is found in dairy products, lean meats, eggs, leafy green vegetables, nuts, legumes, fortified breads, and cereals. Riboflavin works with other B-complex vitamins and is needed for general growth, red blood cell production and energy metabolism.

Niacin, also called vitamin B3, is found in dairy products, poultry, fish, lean meats, nuts, legumes and eggs. You need niacin for healthy skin and for converting the foods you eat to energy. Niacin is also available as a dietary supplement, but when taken in large amounts you may feel a niacin flush.

Pantothenic acid, also called vitamin B5, is found in a wide variety of foods including organ meats, eggs, fish and shellfish, poultry, legumes, whole grains, dairy products, cruciferous vegetables, avocados, and mushrooms. You need pantothenic acid for energy metabolism and, red blood cell production and hormone synthesis.

Vitamin B6, also known as pyridoxine, is found in a variety of foods such as fish, meat, beans and legumes and many vegetables. You need it for a healthy nervous system and for making hemoglobin. Vitamin B6 is available as a dietary supplement, but you need to be careful because taking too much may cause a vitamin B6 toxicity over time.

Folate is found in leafy green vegetables, oranges and strawberries, legumes and whole grains. Your body needs folate to make red blood cells and to break down the proteins you eat. Folic acid is the form of folate found in supplements.

Vitamin B12 is found in meats, poultry, seafood, eggs, and dairy products, but not in plant-based foods so vegans are at risk for vitamin B12 deficiency. You need vitamin B12 for a healthy nervous system and blood cell production.