Are vitamins classified into water-soluble vitamins and fat-soluble vitamins?

Dec 10, 2025 Source: Cainiu Health

Dr. Huang Yuhong

Introduction

Water-soluble vitamins dissolve easily in water and cannot be stored in the body for long periods; excess amounts are excreted in urine. This group includes vitamin C and the B-complex vitamins (such as B1, B2, B6, B12, etc.), which play roles in metabolism, energy production, and other processes. They need to be replenished regularly through fresh fruits, vegetables, and whole grains. Deficiencies may lead to symptoms such as mouth ulcers, fatigue, and other discomforts.

Generally, vitamins are classified into two categories—water-soluble and fat-soluble—based on their solubility and metabolic pathways. If in doubt, it is recommended to consult a healthcare professional in advance. The detailed explanation is as follows:

Water-soluble vitamins dissolve easily in water and cannot be stored in the body for long periods; excess amounts are excreted through urine. This group includes vitamin C and the B-complex vitamins (such as B1, B2, B6, B12), which play roles in metabolism and energy production. They need to be regularly replenished through fresh fruits, vegetables, and whole grains. Deficiencies may lead to symptoms such as mouth ulcers and fatigue.

Fat-soluble vitamins must be dissolved in fat for absorption, and any excess is stored in the liver and fatty tissues. These include vitamins A, D, E, and K, which are important for vision, bone health, and antioxidant functions, and are commonly found in animal liver, oils, and eggs. However, excessive intake may lead to accumulation and toxicity—for example, too much vitamin D can disrupt calcium metabolism.

Vitamin supplementation should be based on a balanced diet. Water-soluble vitamins can typically be obtained through daily meals, while fat-soluble vitamins should not be taken excessively without guidance. Special populations should adjust their intake under professional supervision to prevent both deficiencies and health risks associated with excess intake.

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What are vitamins?

Under normal circumstances, vitamins are essential nutrients that maintain important bodily physiological functions. Common examples include vitamin A, vitamin B₁, vitamin C, vitamin D, and vitamin E. Different vitamins play unique roles in the human body, and most cannot be synthesized by the body itself, thus needing to be obtained through a balanced diet.

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Can vitamin B2 and B6 be taken long-term?

Vitamins B2 and B6 are both water-soluble vitamins that the body cannot store for long periods; excess amounts are excreted in urine. They are considered safe for long-term supplementation at normal doses. Both vitamins play roles in metabolic processes and regulation of nervous system function. Appropriate long-term intake helps maintain normal bodily functions and is especially beneficial for individuals with unbalanced diets or those in specific physiological stages.

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Is drinking fruit and vegetable powder effective for a lack of water-soluble vitamins?

Under normal circumstances, drinking fruit and vegetable powder may have a certain auxiliary effect in the case of water-soluble vitamin deficiency, but it cannot fully replace fresh fruits and vegetables, and attention should be paid to appropriate selection and consumption. For daily supplementation of water-soluble vitamins, priority should be given to fresh vegetables and fruits, such as oranges, spinach, broccoli, etc., as they provide more comprehensive nutrition and active ingredients. At the same time, attention should be paid to proper cooking methods.

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Can vitamin B1 and vitamin B2 be taken together?

Both vitamin B1 and B2 are water-soluble vitamins that play roles in energy metabolism and the maintenance of cellular functions. If an individual has normal kidney function and requires supplementation of both vitamins, it is generally acceptable to take them together under medical guidance. This can help alleviate discomfort symptoms caused by deficiencies. Therefore, in such cases, they can be taken together.

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Can onions and lettuce be eaten together?

Under normal circumstances, onions and lettuce can be eaten together, but it is important to consume them in moderation. However, due to the spicy nature of onions and the cool nature of lettuce, individuals with weaker gastrointestinal function should control their intake to avoid excessive consumption that may cause gastrointestinal discomfort. Additionally, both are vegetables high in water-soluble vitamins. It is recommended to use cooking methods such as quick stir-frying or cold mixing to minimize nutrient loss caused by prolonged high-temperature cooking.

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Can I take vitamins C and E during my menstrual period?

Vitamin C and vitamin E are water-soluble and fat-soluble vitamins, respectively. For most women, taking these vitamin supplements in moderate amounts during menstruation is generally safe. Vitamin C helps boost immunity and promotes iron absorption, while vitamin E has antioxidant properties and may help alleviate some discomfort associated with menstruation.

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Can I take vitamin B complex during my menstrual period?

In general, it is acceptable to consume moderate amounts of vitamin B complex during menstruation, but it should be used under the guidance of a physician. The vitamin B complex consists of water-soluble vitamins, which are essential nutrients for the human body. It includes various components such as vitamins B1, B2, B6, and B12, which play important physiological roles in the body. During menstruation, supplementation with vitamin B complex should primarily come from dietary sources.

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Can B vitamins help with weight loss?

Under normal circumstances, the vitamin B complex can play a certain auxiliary role in weight loss. The vitamin B complex includes several water-soluble vitamins, such as vitamin B1, vitamin B2, and vitamin B6. These vitamins participate in the body's energy metabolism and help increase the metabolic rate, enabling the body to convert food into energy more efficiently. However, weight loss cannot solely rely on vitamin B supplementation.

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