Benefits of Vitamin B1, Deficiency and Sources

Vitamin B1, also known as thiamin, gives energyand avoiding stuff that depletes this vitamin is
to our body by converting carbohydratesessential, particularly for those at the initial stages
(starches) into energy. It also helps keep theof CHF.
mucous membranes healthy, and is very essentialAlzheimer's disease - Although not fully proven,
for the proper functioning of the nervous system,but assumed that thiamine deficiency can lead to
cardiovascular and muscular system.this disease because of the effect it has on the
It is a water-soluble vitamin, and thus the bodybrain and the symptoms that people develop
needs a continuous supply of the vitamin fromwhen deficient in thiamine. Deficiency may also
food. Very little of this vitamin is stored in thelead to extreme fatigue, irritability, constipation,
body, and depletion of this vitamin can happenedema (fluid retention) and an enlarged liver.
within 14 days.Symptoms of Vitamin B1 deficiency -
Like a few other B complex vitamins, thiamine is« Poor memory
also considered an "anti-stress" vitamin because it« Poor coordination of body parts
is believed to boost the activity of the immune« Weak and sore muscles
system and improve the body's ability to endure« Changes in heart beat
tense conditions.« Mood swings accompanied by irritability
Thiamine is found in both plants and animals and« Stressful breathing
plays a crucial role in certain metabolic reactions of« Loss of appetite
the body. Thiamine is especially essential during« Gastrointestinal disturbances
exercise, when energy outflow is high.« Tingling sensation in feet
Benefits of Vitamin B1 -« Nervousness
« Essential for the proper metabolism of« Numbness of the hands and feet
sugar, carbohydrates, proteins and starch to« Severe weight loss
provide energy - adenosine triphosphate (ATP) toWho is prone to be deficient?
the body.Thiamin deficiency is rare. However, a decline in
« It helps maintain a fit and well functioningvitamin B1 levels in the body automatically occurs
nervous system as well as helps proper functionwith age, irrespective of health condition.
of the heart and the muscular system.« Deficiency is most common in alcoholics
« Anti-stress vitamin and boosts the activity(alcohol interferes with the absorption of thiamin
of the immune system and improves the body'sthrough the intestines), all people whose body
ability to cope tense conditions.does not readily absorb the vitamin due to some
« Vitamin B1 enhances blood circulation, helpsmalfunctioning, and those eating a very poor diet.
blood formation.« It is also common in children with
« It is used in the biosynthesis of a numbercongenital heart disease.
of cell constituents, including the neurotransmitter« People with chronic fatigue syndrome are
acetylcholine and gamma-aminobutyric acidalso prone.
(GABA).« Individuals undergoing regular kidney
« It is essential for the manufacture ofdialysis.
hydrochloric acid, and therefore plays anDosage -
important part in digestion.The Recommended Dietary Allowance (RDA) is
« It is also largely responsible for properabout 1.4 mg per day for males, and for females
functioning of the brain and may help cope with- about 1.0 mg per day. About 50 mg is usually
depression. Helps with memory and learning.used in supplementation.
« In some cases, it is said to aid in arthritis,This dosage is the minimum that one requires per
cataracts as well as infertility.day, to ward off deficiency of the vitamin.
Deficiency of vitamin B1 -Remember to keep the toxicity level in mind.
Deficiency of Vitamin B1 will result in beriberi.Large doses (5,000 to 10,000 mg) can cause
Symptoms include swelling, tingling or burningheadaches, irritability, rapid pulse, and weakness
sensation in the hands and feet, confusion,Sources of Vitamin B1 -
difficulty breathing due to fluid in the lungs, andThiamine is found in both plant and animal sources.
uncontrolled eye movements (termed asSunflower seeds, whole grain cereals, peanuts,
nystagmus).wheat bran, whole wheat flour, wheat germ,
Wernicke-Korsakoff syndrome is a brain disordersea-fish, liver, egg-yolk, kidney beans all contain
caused by thiamine deficiency. It involves neuralgood amounts of thiamin
damage in the central and peripheral nervousVitamin B1 can also be found in multivitamins
systems and is generally caused by(including children's chewable and liquid drops) or B
undernourishment accompanied by regular alcoholcomplex vitamins.
consumption. Korsakoff syndrome is characterizeStorage of Vitamin B1 -
by memory loss. High doses of thiamine canIf you want to derive the maximum vitamins
slightly improve faulty muscle coordination, butpossible from food - then refrigerate fresh fruits
rarely improves the memory loss.and veggies, and keep milk and grains away from
Cataracts - people with plenty of protein andstrong light.
vitamins B1 in their diet are less likely to developWater-soluble vitamins are easily destroyed and
cataracts.washed during food preparation and storage. If
Heart failure - Thiamine deficiency may contributeyou are taking vitamin B1 supplements, store
to the development of congestive heart failurethem at room temperature in a dry place that is
(CHF). Eating a balanced diet, including thiamine,free of moisture.