Water-soluble vitamins (vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate) must dissolve in water before they can be absorbed by the body, and therefore cannot be stored.
The fat-soluble vitamins — A, D, E, and K — dissolve in fat and are stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — dissolve in water. Your body can't store these vitamins.
B vitamins are a group of 8 water-soluble vitamins. The body does not store them, so they need to be replaced daily. B vitamins are found in animal proteins, dairy products, leafy green vegetables, and beans.
Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic. Large folate intakes can hide vitamin B12 deficiencies.
Water-Soluble Vitamins. Fat-soluble vitamins (A, D, E, and K) are absorbed by fat, while water-soluble vitamins (everything other than these four) are dissolved in water.
Poisonous Ingredient
Any ingredient in a multiple vitamin supplement can be toxic in large amounts, but the most serious risk comes from iron or calcium. Additional risks are associated with large or toxic doses of calcium, vitamin D, and vitamin A.
Vitamins themselves do not cause weight gain. However, taking vitamins and supplements in excess can lead to weight gain, as they contain calories.
Some vitamins work best with or after a meal (especially ones containing fat), while others should be taken on an empty stomach. Certain individual nutrient supplements (such as mineral supplements) shouldn't be taken together often because they affect the absorption of one another such as Iron and Calcium.
Combining multiple supplements or taking higher-than-recommended doses can increase the risk that they can cause harm, said Kitchin. "You really can't get toxic doses of nutrients through food, but you can absolutely get toxic doses through supplements," Kitchin said.
Although your body can excrete large amounts of water-soluble vitamins, it holds onto fat-soluble vitamins, which can be toxic at high levels." Water-soluble vitamins, like vitamin C and B-complex, are carried to the body's tissues and aren't stored in your body.
Although all vitamins are essential and serve unique and important functions in the body, many health experts would agree that the three most important vitamins are vitamin D, B12, and iron. These crucial nutrients are essential for good health, and deficiencies are either common and/or can have severe consequences.
You may feel tired and weak. High amounts of vitamin B12 can also cause you to feel like your hands and feet are tingling. Some studies suggest that taking 25 mcg or more per day might increase your risk of bone fractures. Vitamin B12 injections should only be used to treat severe deficiencies.
Differences Between B12 and B Complex
B12 is a single vitamin, while B Complex is a blend of several B Vitamins—including B12. Though you can take B12 separately (and many plant-based people do), it's best to take them together, as the vitamins work synergistically to support energy, metabolism, and DNA/RNA synthesis.
There are receptors for Vitamin D in basically every organ in your body. Your level of Vitamin D directly affects how efficiently your body can carry out numerous other processes, and how well it absorbs other vitamins. It basically works hand in hand with calcium absorption, and it is necessary for normal bone growth.
Because surplus amounts of fat-soluble vitamins go to the liver for storage, potential health risks are associated with having too much of them in the body. The fat-soluble vitamins are A, D, E, and K.
If You Take Mineral Supplements
Large doses of minerals can compete with each other to be absorbed. Don't use calcium, zinc, or magnesium supplements at the same time.
Taking vitamin B-12 with vitamin C might reduce the available amount of vitamin B-12 in your body. To avoid this interaction, take vitamin C two or more hours after taking a vitamin B-12 supplement.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Vitamin C and B12
According to Dr. Airey, some studies have shown that Vitamin C could break down Vitamin B12 in your digestive tract, reducing your B12 absorption. As a result, he says you want to wait at least two hours before taking Vitamin C with your Vitamin B12.
It is more important that people do not experience any breaks in their daily supplementation of a vitamin, especially if they are taking it to manage a deficiency.
B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.
Vitamin C
A vitamin that has the ability to slow down your metabolism, vitamin C can help you gain weight. It's a necessary vitamin to help protect your body, but also to help you gain some weight. While you can gain some weight from the slower metabolism, vitamin C can also help keep you from overeating.