Vitamin B1 - Thiamine

Vitamin B1 - Thiamine is used by the body to process carbohydrate, fat and protein. It's also vital for normal functioning of your nerve cells. Since it is a water solulbe vitamin, it is not stored in the body and deficiency can occur in as little as 2 weeks. Vitamin B1 also helps circulation and plays a role in digestion. It'said that this vitamin can help with depression and even help with memory problems.

Vitamin B1 Food Sources

Food sources of this vitamin include brewers yeast , wheat germ, egg yolks, beans, seafood, peanuts, whole wheat, and sunflower seeds. In addition, many foods like some bread and flour have been enriched with thiamin to meet daily requirements.

Dosage

Minimum USRDA for Thiamin is 1.4 mg per day for men and 1.0 for women. Keep in mind that this is the bare minimum you need to survive and supplements usually contain more than this amount.

Side Effects

B1 side effects are rare as this is a water soluble vitamin and excess is excreted in the urine and not stored in the body so it can only accumulate to toxic levels if you take a huge megadose at one time.

Symptoms of Vitamin B1 Deficiency

Vitamin B1 deficiency results in the disease beriberi. It is said that a person can recover from beriberi in hours when injected with thiamin. Others symptoms of deficiency include nervousness, tingling in hands, weakness, loss of coordination, fatique and stomach and digestive upset. Of course these can be symptoms of many disorders so please see your physician if you experience them.

Other Considerations

Vitamin B1 or Thiamin should be taken along with the other B vitamins and manganese. People with excessive alcohol consumption, using birth control pills, taking antacids, having hormone replacement therapy may need to take more vitamin B1. It can also help relieve the symptoms of depression or anxiety – see your physician if you are depressed and think thiamin can help.

Some people claim Vitamin B1 helps with motion sickness and can repel mosquitoes.