Vitamin B1, or Thiamine, is an essential nutrient that is needed for many functions in the body. It assists with glucose production, nerve, muscle and heart function.

Thiamine, or thiamin, is a water-soluble B vitamin that enables the body to use carbohydrates as energy. It supports the nervous system and is crucial to cell function, growth and development. Thiamine helps the brain, muscles, heart, nervous system, stomach and intestines. It also aids in the flow of electrolytes in and out of muscles and nerve cells.

Your daily requirement may depend on age and sex; males require 1.2mg, and females require 1.1mg.

Typically in the US people get half of their requirements through food that naturally contain B1, while the rest comes from fortified food sources.

You can find Thiamine in proteins such as:

  • Pork
  • Nuts
  • Eggs
  • Trout
  • Tuna
  • Mussels
  • Black beans

Fruits and Vegetables that contain Vitamin B1 include:

  • Cauliflower
  • Oranges
  • Potatoes
  • Asparagus
  • Kale

You can find it in grains like:

  • Pulses
  • The outer layer and germ of cereals
  • Whole grains
  • Products made with enriched white flour or white rice
  • Brown Rice

Cooking, heating or boiling thiamine tends to destroy it, and when boiled it dissolves into cooking water.

We need a daily supply of B1, as our body does not store it. Thiamine can be taken in supplement form.

A deficiency of B1 can lead to conditions such as BeriBeri, which may effect the heart, nerves and digestive system. A deficiency can also cause confusion, short term memory loss, muscle weakness, weightloss, and an enlarged heart.

People at risk of deficiency include those affected by:

  • Pregnancy
  • Chronic Illness

Excess thiamine can cause nausea, stomach ache, diarrhea.

An allergy will present itself by displaying symptoms such as:

  • Difficulty breathing
  • Facial or throat swelling
  • Confusion or dizziness

If you have any of the above symptoms seek emergency care immediately.

Always speak with a Healthcare provider before taking any supplements, as it could interact with your medications.

 

Reference: https://www.medicalnewstoday.com/articles/219545#function