Benefits of Vitamin B1 or Thiamine and why should you take it daily?
Vitamin B1 or thiamine is very important for the vital processes in the body, it is necessary for the functioning of nerves, muscles and the heart, a person needs a constant supply of vitamin B1, as it is not stored in the body and must be included in the daily diet. In the following article, let us tell you more about vitamin B1 Its meaning, sources and symptoms of deficiency.
What is Vitamin B1?
- Vitamins are classified according to the substances they dissolve in, some dissolve in water, others in fats.
- Vitamin B1 is a water-soluble vitamin, like all vitamins of group B.
- The water-soluble vitamins are carried in the bloodstream and if the body does not use them they are excreted in the urine.
- Vitamin B1 or thiamine enables the body to use carbohydrates for energy, is essential for glucose metabolism and plays a key role in the functioning of nerves, muscles, and the heart.
The importance of vitamin B1
B vitamins are sometimes referred to as anti-stress vitamins because they strengthen the body’s immune system in times of stress and are essential for maintaining healthy liver, skin, hair and eyes. The meaning of vitamin B1 is as follows:
- It helps prevent complications in the nervous system, brain, muscles, heart, stomach and intestines, and is also involved in the flow of electrolytes (mineral salts) in and out of muscles and nerve cells.
- It helps prevent diseases, such as beriberi, that affect the heart, nerves and digestive system.
The medical importance of Vitamin B1
- Thiamine is given to patients with peripheral neuritis (inflammation of the nerves outside the brain) or pellagra to treat vitamin B1 deficiency.
- Thiamine can also be given to people with ulcerative colitis, persistent diarrhea and loss of appetite.
- Thiamine injections may also be given to those in a coma.
- Some athletes use thiamine to improve their performance.
Other conditions in which thiamine supplementation can help include:
- mouth ulcers;
- Darkening of the eye lens.
- Glaucoma and other vision problems.
- Cerebellar syndrome, a type of brain damage.
- Cervical cancer.
- Diabetes pain.
- Pressure nervous.
- heart disease;
- Kidney disease in patients with type 2 diabetes.
- motion sickness
- Weakened immune system.
But not all of these uses have been conclusively confirmed by research.
Where is Vitamin B1 found?
Humans need a constant supply of vitamin B1 because it is not stored in the body, so vitamin B1 must be a part of the daily diet. Here are the sources of Vitamin B1:
- Vitamin B1 is found in high concentrations in: the outer layers and seeds of cereal grains, as well as in yeast, beef, nuts, whole grain products, legumes, liver and eggs.
- Fruits and vegetables that contain vitamin B1 are broccoli, oranges, potatoes, asparagus, and beets.
- Other sources are brewer’s yeast and syrup.
- Breakfast cereals and products made with white flour or white rice can be fortified with vitamin B.
- A serving of vitamin-rich breakfast cereal provides 1.5 milligrams of thiamine, which is more than 100% of the RDI.
- A whole-grain bread contains 0.1 mg, or 7% of the daily requirement for vitamin B1.
But be careful
- Heating, cooking, processing food, and boiling it in water will destroy thiamine.
- Since vitamin B1 is water soluble, it dissolves in cooking water.
- White rice contains one-tenth of the thiamine found in brown rice.
- Cheese, chicken, and apples are among the foods that do not contain thiamine.
Symptoms of Vitamin B1 deficiency
Vitamin B1 deficiency usually leads to:
- beriberi, a condition characterized by peripheral nerve problems and wasting.
- Weight loss and loss of appetite.
- Mental health problems, including confusion and short-term memory loss, may appear.
- Muscles can become weak and cardiovascular symptoms such as an enlarged heart can develop.
How much vitamin B1 do we need?
- The recommended daily allowance (RDA) for oral thiamine is 1.2 mg for men and 1.1 mg for women over 18 years of age.
- Pregnant or breastfeeding women of all ages should consume 1.4 mg of vitamin B1 per day.
Who is at risk of vitamin B1 deficiency?
- People with poor diet, cancer, morning sickness during pregnancy, bariatric surgery, and dialysis are at risk for thiamine deficiency.
- People who drink alcohol regularly may have a vitamin B1 deficiency because thiamine may not be taken, so taking thiamine injections will help recovery in this case.
- Other diseases such as HIV can reduce the absorption of nutrients and this can lead to a vitamin B1 deficiency.
Vitamin B1 side effects
Evidence confirms no harm from vitamin B1, but the US Food and Drug Administration (FDA) cautions against the use of dietary supplements and stresses the importance of consulting a physician before using any dietary supplement with or as a dietary alternative.