Vitamin B1

Also known as Thiamine, Thiamine Hydrochloride, Thiamin.

Vitamin B1

Thiamine (vitamin B1 or antiberiberi factor) is a necessary ingredient for the biosynthesis of the coenzyme thiamine pyrophosphate; in this latter form it plays an important role in carbohydrate metabolism. Good sources are yeast, whole grains, lean pork, nuts, legumes, and thiamine-enriched cereal products. This vitamin is a factor in the maintenance of appetite, normal intestinal function, and in the health of the cardiovascular and nervous systems. A deficiency of the vitamin may lead to beriberi ; the disease was first shown to result from a dietary deficiency by Dutch physician Christiaan Eijkman . The recommended dietary allowance for adults is 1.2 to 1.4 mg for men and 1.0 to 1.1 mg for women.

Functions:

Growth
Energy production
Digestion
Carbohydrate metabolism
Coenzyme in the removal of carbon dioxide (decarboxylation)
Proper function of nerves
Proper function of heart muscle (and cardiovascular system)
Transketolation

Deficiency symptoms:

Nerve problems
Beriberi (polyneuritis)
Paralysis
Peripheral nerve changes
Mental confusion
Depression
Cardiovascular problems
Edema
Heart failure
Feeling of pins and needles in legs
Loss of energy
Fatigue
Weskness
Anorexia
Nausea

What is Vitamin B1?

Vitamin B1 is part of a group of vitamins called B complex. There are eight B vitamins all together and they were at one time thought to be just one vitamin. Research has shown that they are indeed all slightly different in structure.

The other seven B vitamins that make up B Complex are:

B12
Folic acid
Niacin
Biotin
Pyridoxine
Pantothenic acid
Riboflavin

They share similar characteristics; they are all water-soluble, they are all essential in enabling the body to use energy from food and they are all vital for the production of normal tissue.

Thiamin was the first of the B vitamins to be discovered in its pure form hence its other name B1.

Why is it needed?

Vitamin B1 as we already know, works on the release of energy in the body. Calories taken in as carbohydrates need to be converted into a usable energy in order to be utilised by the body. If the carbohydrates we take in are not completely metabolised this results in toxic build-ups in the body.

B1 or thiamin is needed for practically every cellular reaction in the body, essential to the formation of healthy skin, hair, brain and nerve function, blood production and a healthy responsive immune system.

Where is it found?

There is no one food that is really rich in Vitamin B1 but it is found in many animal and plant foods. It is found in offal, brewers yeast, nuts, milk, dairy produce and vegetables. Oatmeal and dried beans are a good source too.

What happens if you are deficient?

Alcohol abuse can result in a deficiency of this vitamin and with deficiency nervous-system problems are seen.

A numbness in the feet or hands
Depression
Irritability
Lack of ability to concentrate
Nerve damage

Other categories of people can be deficient too : those who are on weight-loss diets, or those who consume large amounts of coffee and tea, those taking any of the following drugs: Digoxin, furosemide and antacids.

Those who exercise a lot or eat lots of junk food can be deficient.

If you have an increase in metabolism due to fever and overactive thyroid, pregnancy or stress you could also be at risk of being deficient too.

What conditions has it been used to treat?

Beri beri is treated with B1. It has been used to boost low spirits and boost memory in those with Alzheimer's disease. It has been shown to prevent memory loss in the elderly.

Primary:

Mouth Ulcers
Diabetes
HIV support

Secondary:

Minor Injuries
Multiple Sclerosis
Fibromyalgia

How much is normally taken?

The RDA is 1.5 mg for men and 1.1 mg for women. Therapeutic doses are as high as0-200 mg per day. Dementia is treated with 8 mg a day.

You should take B1 with food as the acid needed for digestion increases the absorption of this vitamin. It is best to take this vitamin as a complex rather than on its own as it is better absorbed that way. Consult a nutritionally qualified practitioner.