Vitamin B1 (Thiamin) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B1 is also called thiamin. Thiamine is one of the B vitamins it is a group of water-soluble vitamins that participate in many of the chemical reactions in the body. Most of the cells in our body depend on sugar because sugar is a major energy source. When oxygen is used to help convert sugar into usable energy, the process of energy generation is called aerobic energy production. This process cannot be possible without adequate supplies of vitamin B1, since B1 is part of an enzyme system that enables oxygen-based processing of sugar.

Functions and Benefits of Vitamin B1 (Thiamin)

Thiamin is a very important vitamin for the normal functioning of nerves in human body. It is also necessary for the synthesis of acetylcholine, a neurotransmitter which affects several brain functions including memory. Apart from Alzheimer, thiamin is also prescribed to treat nervous disorders disease like multiple sclerosis, Bell's palsy and neuritis.

Vitamin B1 (thiamine) has a positive effect on energy, growth, normal appetite, and learning capacity, and is needed for muscle tone of the intestines, stomach, and heart. Vitamin B1 acts as an antioxidant, protecting the body from generative effects of aging, alcohol consumption, and smoking. May improve glucose tolerance and retard arterial blockages, especially in diabetics. As part of the B complex of vitamins, vitamin B1 is considered an "anti-stress" nutrient, and it may also help the immune system function better in stressful situations.

Recommended Dosage for Vitamin B1 (Thiamin)

Women should have to take 1.1 milligrams every day, and men should have to take 1.5 milligrams every day. Fortunately it is easy to get this much vitamin B1 with a healthy diet. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Food Sources of Vitamin B1 (Thiamin)

Some of the best food sources of vitamin B1 (thiamin) include peanuts, sunflower seeds, beans, beef liver, pork, seafood and egg yolks. Thiamine is also found in fortified breads, cereals, pasta, whole grains especially wheat germ, lean meats (especially pork), fish, dried beans, peas, and soybeans.

Deficiency Symptoms of Vitamin B1 (Thiamin)

Early symptoms are vague. They include fatigue, irritability, memory impairment, loss of appetite, sleep disturbances, abdominal discomfort, and weight loss. Other than old age, those suffering from vitamin B1 deficiency include alcoholics, individuals with mal-absorption conditions, and those with a very poor diet. Vitamin B1 deficiency is also common in children with congenital heart disease and people with chronic fatigue syndrome. Severe thiamin deficiency seldom occurs today in the Western world, except among alcoholics, who eat little or no food for extended periods of time.