Vitamin B1, thiamin, or thiamine is a water-soluble vitamin, as are all vitamins of the B family. Vitamins B work better when taken together than separately. For instance B1, B2, B6 in the same dosage (5mg).
The need for vitamin B is more during illness, stress or surgery.Vitamin B is often referred to as the stress vitamin.
Smokers, drinkers or those who eat sugar in excess need more Vitamin B1 than others.
Women breastfeeding or pregnant are in great need of B1. Medicinal dosage of B1 is between 10-20 mg pr. week for few weeks.(1)
Function of vitamin B1
B1 is necessary for the nervous system, digestion and heart. It is connected to development of red blod cells and plays part in muscle growth, it enables the body to use carbohydrates as energy. It is essential for glucose metabolism.
Vitamin B1, or thiamin, helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It helps prevent diseases such as beriberi, which involves disorders of the heart, nerves, and digestive system. B1 can minimise pain after oral surgery, it also supports treatment of herpes zoster.
Can help with flight, car- and sea sickness and can tribute to a better general attitude. (1)
Foods rich in vitamin B1
B1 is found in pork, heart, liver, eggs whole wheat, whole grain, brown rice, nuts, seeds, soybeans, vegetables like cauliflower, potatoes and beets, asparagus, and kale. It is also found in oranges.
Other sources include brewer’s yeast and blackstrap molasses.
Breakfast cereals and products made with white flour or white rice may be enriched with vitamin B, that was an initiative made to eliminate beriberi.
In the United States, people consume around half of their vitamin B1 intake in foods that naturally contain thiamin, while the rest comes from foods that are fortified with the vitamin.
Heating, cooking, and processing foods, and boiling them in water, destroy thiamin. As vitamin B1 is water-soluble, it dissolves into cooking water. White rice that is not enriched will contain only one tenth of the thiamin available in brown rice.
Here is a full list of foods high in vitamin B1.
Signs of deficiency
A deficiency of vitamin B1 commonly leads to beriberi, a condition that features problems with the peripheral nerves and wasting.
Weight loss and anorexia can develop.
There may be mental problems, including confusion and short-term memory loss.
Muscles may become weak, and cardiovascular symptoms can occur, for example, an enlarged heart.
Signs of excess
No known effects because all excess goes out with urine, and it does not build up in tissue.
Rare side effects are edema , nervousness, increased heartbeat and allergies.
Recommended daily dosage
Ages 7-10 1 mg
Men 1,4 mg
women 1,1 mg
pregnant women or lactating 1,5 mg
The National Institutes of Health (NIH) Office of Dietary Supplements (ODS) note that one serving of fortified breakfast cereal provides 1.5 milligrams (mg) of thiamin, which is more than 100 percent of the daily recommended amount. (1) (2)
USDA, dietary guidelines.
One slice of whole wheat bread contains 0.1 mg, or 7 percent of the daily requirement. Cheese, chicken, and apples contain no thiamin.
- New Vitamin Bible Earl L. Mindell, Hachette Book Group, 2011
- NIH National Institutes of health,office of dietary supplements
- Medical news today