Water-Soluble Vitamins Explained: How B Vitamins & Vitamin C Boost Energy, Brain, and Immunity

Overview
This is Part 2 of our vitamin series. Last time, we covered fat-soluble vitamins (A, D, E & K). Now we’re diving into water-soluble vitamins—the B-vitamin family and Vitamin C.

These vitamins play a huge role in energy, brain function, and immunity. In this post, I’ll explain how they work, what they do, and where to get them from food.

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💧 What Are Water-Soluble Vitamins?

Water-soluble vitamins dissolve in water and are absorbed into your bloodstream. Unlike fat-soluble vitamins, your body doesn’t store them—so you need to get them daily. Any extra gets flushed out through urine.

Why They Matter:

• Harder to overdose on

• Easier to become deficient

• Need consistent daily intake

There are nine water-soluble vitamins:

• Eight B vitamins: B1, B2, B3, B5, B6, B7, B9, B12

• Vitamin C

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🔋 The B Vitamins – Your Daily Energy Crew

B1 (Thiamine)

• Helps you use carbs for energy

• Supports nerves and brain

• 🥩 Best source: Pork, beef liver

B2 (Riboflavin)

• Helps make energy and protect cells

• Activates B6 and B9

• 🥩 Best source: Liver

B3 (Niacin)

• Supports brain health and DNA repair

• Helps turn food into fuel

• 🐟 Best source: Chicken, tuna, salmon, beef

B5 (Pantothenic Acid)

• Helps create hormones and red blood cells

• Powers the Krebs cycle (your energy system)

• 🥩 Best source: Liver

B6 (Pyridoxine)

• Helps make neurotransmitters (serotonin, dopamine, etc.)

• Needed for red and white blood cells

• 🐟 Best source: Chicken, salmon, liver

B7 (Biotin)

• Supports hair, skin, and nails

• Helps break down carbs, fats, and protein

• 🥚 Best source: Egg yolks, liver

B9 (Folate)

• Crucial for DNA, red blood cells, and pregnancy

• Folic acid = synthetic version (in fortified foods)

• 🥩 Best source: Liver

B12 (Cobalamin)

• Protects nerves and helps make red blood cells

• Only found in animal products

• 🐚 Best source: Clams, liver

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🛡️ Vitamin C – The Immune Booster

• Boosts immunity

• Helps build collagen (for skin, joints, healing)

• Fights free radicals (antioxidants)

• 🍊 Best sources: Red bell peppers, oranges, kiwis

Vitamin C is the one water-soluble vitamin that’s not easily found in animal foods—fruits and veggies are your best bet.

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✅ Quick Recap

• Water-soluble vitamins support your energy, brain, and immune system

• Your body can’t store them—get them daily

• B vitamins work as a team—many found in animal liver

• Vitamin C is best from fresh fruits and veggies

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🧠 Final Thoughts

If you want to feel better, think clearer, and recover faster—start by fixing your vitamin intake.

Most B vitamins are best absorbed from animal sources (especially liver), while Vitamin C is best from whole fruits and vegetables.

This wraps up our two-part vitamin series. If you missed Part 1 (fat-soluble vitamins), click here to read it.

Let me know what you think or drop any questions in the comments. And if you’re looking for smart supplementation options, check out our HIGH QUALITY SUPPLEMENTS at Ascend Performance Nutrition!