Water-soluble vitamins are not stored by the body. Since they are eliminated in
urine, the body requires a fairly continuous daily supply of the B-complex group
and vitamin C in the diet. Even so, deficiency of the B vitamins and vitamin C is
rare in the United States. Water-soluble vitamins are easily destroyed during food
storage or washed out during food preparation. To reduce vitamin loss, fresh produce
should be refrigerated, and milk and grains kept away from strong light. Your
doctor can tell you if supplemental vitamins are needed, but usually, your diet will
provide all that you need.

Water-soluble vitamins are commonly thought of as harmless. Vitamins C and B6
can cause serious health problems if taken regularly in large doses. Vitamin B6
can cause nerve damage at the high doses sometimes prescribed for pre-menstrual
syndrome (PMS). A 20-year study of women in the Nurses’ Health Study taking
15 times the recommended dietary allowances (RDAs) of vitamin B6 had a 40%
increased risk of hip fracture; those taking ten times the recommended dose of vitamin
B12 had a 26% increased risk and those taking high doses of both vitamins
(more than 35 micrograms of B6 and 20 micrograms of B12) had a 47% increased
risk of hip fracture. High intakes of folic acid can mask or worsen the symptoms
associated with a vitamin B12 deficiency. Consuming large doses of niacin supplements may cause flushed skin, rashes, and liver damage.

This blog presents opinions and ideas and is intended to provide helpful general information. I am not engaged in rendering advice or services to the individual reader. The ideas, procedures and suggestions in that are presented are not in any way a substitute for the advice and care of the reader’s own physician or other medical professional based on the reader’s own individual conditions, symptoms or concerns. If the reader needs personal medical, health, dietary, exercise or other assistance or advice the reader should consult a physician and/or other qualified health professionals. The author specifically disclaims all responsibility for any injury, damage or loss that the reader may incur as a direct or indirect consequence of following any directions or suggestions given in this blog or participating in any programs described in this blog or in the book, The Building Blocks of Health––How to Optimize Your Health with a Lifestyle Checklist (available in print or downloaded at Amazon, Apple, Barnes and Noble and elsewhere). Copyright 2021 by J. Joseph Speidel