Vitamin B1 is the next edition in ‘The Foundation Series’. Read on for more.
What is Vitamin B1?
Vitamin B1 or Thiamin is a water soluble vitamin. It is part of the B family of vitamins which play an important role in many processes of the body, especially energy production.
Why do we need it?
Vitamin B1 is required by every cell in the body to make ATP (i.e. ENERGY). The heart in particular relies on B1 for this purpose. Vitamin B1 is essential for the normal functioning of the heart, the muscles and the entire nervous system. It helps regulate the appetite and also promotes growth and good muscle tone.
Deficiency signs.
Thiamin deficiency can be quite a serious case, but is very rare. Beriberi is a disease caused by low B1 levels and is often found in regions that have limited access to Vitamin B1 rich foods. It can present as two different types; wet and dry; with symptoms ranging from loss of appetite, fatigue, nerve/muscle degeneration, mental confusion, poor balance and gait, fluid retention and heart failure. In extreme cases, Beriberi is associated with Wernicke-Korsakoff syndrome which is a form of brain damage.
Best food sources.
- Wholegrains – pasta, bread, cereals
- Nuts/Seeds
- Legumes – peas, lentils
- Meat
- Fish
- Poultry
- Yoghurt and Milk
- Peas
- Oranges
Australia flour is fortified with Thiamin, so as a population, we generally do pretty well.
A few things to note, vitamin B1 can be destroyed at high temperatures and coffee can also deplete levels.
Alcohol interferes with Thiamin absorption, storage and conversion to its active form, hence, deficiency is often seen in those who drink excessively.
How much do we need?
The Recommended Daily Intake (RDI) for Thiamin is 1.1mg/day.
**I always recommend checking in with your healthcare practitioner and/or nutritionist if you feel like you before purchasing any supplements and/or if you feel like you would benefit from supplemental help. They can also guide you on how best to reach your RDI.
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Check out the following editions of ‘The Foundation Series’ for more information.
The Foundation Series – Protein: The 411
The Foundation Series – Protein: Sources
The Foundation Series – Protein: Plant Protein Cheat Sheet
The Foundation Series – Carbohydrates: The 411
The Foundation Series – Fibre: The 411
The Foundation Series – Fat: The 411
The Foundation Series – Magnesium: The 411
The Foundation Series – Vitamin A: The 411
The Foundation Series – Iron: The 411