After we have already written an article on the fat-soluble vit amins, we will now, as promised, write an article on the water-soluble vitamins. As always, we have checked with trusted sources to bring you the best information. The post is designed to show you how to optimise your healthy lifestyle. However, taking supplements is of course not compulsory for anyone.

So what are water-soluble vitamins anyway? The short answer:

• Vitamin C
• Vitamin B 

The German Nutrition Society says that there are hardly any cases of vitamin C deficiency in Germany and that a daily dose of about 100 mg is sufficient. Leading experts in the field, such as Dr Ulrich Strunz, are of the opinion that you should take at least 3 grams a day. Studies show that such a dosage has a preventive effect on illnesses and speeds up recovery from colds, for example. A deficiency is partly noticeable through inflamed or bleeding gums, delayed wound healing or joint pain.

Thiamine (B1) is needed in the body to metabolise nutrients such as carbohydrates and convert them into energy. So if you have memory problems or are often tired, you should have your vitamin B1 level checked. Since the body can only store small amounts, it is not possible to have an 'overdose'. You can also simply take vitamin B1 on a trial basis and see if you feel more energetic after a few weeks. Basically, you should take in about 2 grams of vitamin B1 a day. Among other things, this is possible through whole grain products, legumes or walnuts.

The situation with vitamin B2 is similar to that with B1. However, this vitamin is mainly found in dairy products, fish and meat. A deficiency here also makes itself felt through tiredness. Vegetarians or vegans should definitely supplement this vitamin.

If you suffer from loss of appetite, indigestion or physical weakness, be sure to have your vitamin B3 levels checked. These are all signs of a deficiency. It is beneficial to make sure you have enough vitamin B3 because it is involved in cell division, fat metabolism and protein metabolism. Foods such as sardines, liver or peanuts contain particularly high amounts of vitamin B3. Other foods, on the other hand, contain only very small amounts.

If you don't feel like taking 10 tablets or capsules every day, we have good news for you: there are capsules called Vitamin B Complex. They contain the most important B vitamins.

Vitamin B5 is involved in the building and breaking down of amino acids and ensures that wounds heal properly. It is contained in many foods, but is not heat-resistant. In order to convert and incorporate proteins in the body, the body needs vitamin B6. The vitamin also has an effect on the immune system and influences some hormone activities. Therefore, one should always take this substance into account in one's diet and take the vitamin when needed. It is mainly found in fish and meat, as well as in lentils, beans and avocados.

All women probably already know: biotin is good for skin and hair. But it is also significantly involved in the breakdown of fats and activates the metabolism. It also has a positive effect on cholesterol levels, which improves the flow of blood in the body. Furthermore, several studies have shown that vitamin B8 can help with mental disorders and illnesses. However, the amounts consumed through the diet are not sufficient. A supply with the help of capsules, for example, is indispensable here.

Signs of a deficiency are, for example, hair loss, impaired vision, liver disease or increased cholesterol levels. 

Especially for pregnant women, folic acid (vitamin B9) is a must. Even before pregnancy, taking the vitamin can be helpful to counteract miscarriages and premature births. But everyone else can also benefit from folic acid, as it protects against cardiovascular diseases and plays an important role in iron metabolism.

Approximately 80-90% of Germans have a value that is far too low. This is reflected everywhere where cell division and new formation play a role. One symptom can be anaemia, as in this case the formation of new blood can be disturbed.

As all vegetarians or vegans among you will already know, vitamin B12 is only found in animal foods. Therefore, it is highly recommended to supplement vitamin B12 when following a vegetarian or vegan diet. 

In the body, it is involved in the formation of red blood cells and important nerve messengers. Moreover, with the help of vitamin B12, new genetic material (DNA) can also be created. So if you have little or no animal products in your diet, you should think about taking an additional dose of the vitamin. 

That's it for our short series of articles on fat-soluble and water-soluble vitamins. We hope you were able to take away a few things and maybe you will decide to supplement some of the presented vitamins in the future. If you are now thinking about how you can optimise your diet, take a look at our delicious dishes and get inspired.