What Vitamins Come Out in Pee? The Truth About ‘Expensive Pee’

October 25, 2025 •

2 min read

Nearly 100% of excess water-soluble vitamins, like vitamin B2, are cleared from the body through urine. This normal physiological process explains why you might notice your urine turning a bright, almost neon-yellow color after taking a multivitamin, a phenomenon that answers the question: What vitamins come out in pee?

Quick Summary

Excess water-soluble vitamins, such as B-complex and vitamin C, are excreted by the kidneys, often causing a noticeable change in urine color. This is a normal bodily function and not necessarily a sign of poor absorption or wasted nutrients.

Key Points

Water-Soluble Excretion: Excess water-soluble vitamins, including the B-complex and vitamin C, are regularly eliminated in urine because the body does not store them.
Riboflavin's Yellow Hue: The primary cause of bright, neon-yellow urine after taking a multivitamin is excess riboflavin (vitamin B2), which is naturally a fluorescent yellowish color.
Fat-Soluble Storage: Vitamins A, D, E, and K are fat-soluble and are stored in the body's fatty tissues and liver, so they are not typically flushed out via urine.
Excretion is Not Waste: Seeing brightly colored urine doesn't mean you're wasting all the nutrients. It simply indicates that your body has utilized its immediate needs and is expelling the surplus.
Kidneys Play a Key Role: The kidneys are responsible for filtering out excess water-soluble vitamins to maintain a healthy balance, a sign of normal and healthy bodily function.

Understanding the Two Types of Vitamins

To understand which vitamins come out in pee, it is essential to distinguish between the two main categories of vitamins: water-soluble and fat-soluble. This basic classification determines how the body processes, stores, and ultimately excretes these vital nutrients. Water-soluble vitamins dissolve in water and are not easily stored in the body, while fat-soluble vitamins dissolve in fat and are stored in the body's fatty tissue and liver.

Water-Soluble Vitamins: The Excreted Nutrients

The group of water-soluble vitamins includes all eight B-vitamins and vitamin C. After your body uses what it needs, any surplus is filtered by the kidneys and eliminated through urine. This normal process often causes changes in urine color.

Water-soluble vitamins commonly excreted include Vitamin B1, Vitamin B2 (a primary reason for bright yellow urine), Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12 (though stored for a time), and Vitamin C.

The 'Expensive Pee' Misconception

Bright yellow urine after taking supplements is normal for water-soluble vitamins. The body uses what it needs, and the excess is excreted to maintain balance, not because it wasn't absorbed. The colored urine shows the body is managing nutrient levels efficiently.

Fat-Soluble Vitamins: Stored for Later Use

Fat-soluble vitamins (A, D, E, and K) are not routinely excreted in urine. They are absorbed with fats and stored in fatty tissue and the liver. Because they are stored, excessive intake, especially from supplements, can lead to toxicity. Follow recommended daily allowances and consult a healthcare provider before taking high doses.

Water-Soluble vs. Fat-Soluble Vitamins: A Comparison

A comparison of Water-Soluble and Fat-Soluble Vitamins can be seen in the table provided by {Link: GetTheGloss.com https://www.getthegloss.com/health/nutrition/why-urine-bright-yellow/}.

The Role of the Kidneys in Vitamin Regulation

The kidneys filter blood, reabsorbing necessary compounds and discarding waste and excess nutrients, including water-soluble vitamins, into urine. This is vital for maintaining vitamin balance. For those with chronic kidney disease, this process can be impaired, requiring careful management of vitamin intake with a healthcare professional.

Conclusion: Excretion is Normal, Not Wasteful

The vitamins that come out in pee are the water-soluble ones: B-complex and vitamin C. The bright yellow color, mainly from excess riboflavin (B2), is a normal sign of efficient nutrient management. These vitamins are not stored and must be replenished. Fat-soluble vitamins (A, D, E, K) are stored and not routinely excreted. Bright yellow urine is a normal indicator of your body's healthy processing of excess water-soluble vitamins. For more information on kidney health and vitamins, the {Link: National Kidney Foundation https://www.kidney.org/kidney-topics/vitamins-chronic-kidney-disease} is a good resource.

Frequently Asked Questions

No, it's a harmless and normal sign that your body is simply excreting excess water-soluble vitamins, especially riboflavin (B2), that it doesn't need to use immediately.

No, fat-soluble vitamins (A, D, E, K) are stored in the body's fatty tissues and liver. They are not normally excreted in urine and can build up to toxic levels if over-supplemented.

No, it just means you've taken more water-soluble vitamins than your body could use at that moment. Your body absorbs what it needs, and the colored urine is the result of flushing the rest.

The most common culprits are the B-complex vitamins, with riboflavin (B2) being the primary cause of the neon-yellow hue. Vitamin C can also contribute to a darker yellow or orange urine color.

No, there is typically no need to stop taking your vitamins if your urine changes color. The color change is normal and harmless. However, you should not exceed recommended doses, especially for fat-soluble vitamins.

Yes, other factors can alter urine color, including dehydration (dark yellow), certain foods like beets and carrots, and various medications.

The normal excretion of excess vitamins is part of healthy kidney function. If you have concerns, particularly if you have pre-existing kidney conditions, it is best to consult a healthcare provider for a proper evaluation.