Vitamin B1 (Thiamine)– Benefits, Deficiency, Dosage and Sources

Vitamin B1 is formally known by other names such as thiamin and thiamine. Thiamin is a contraction of thio-vitamin, meaning a “sulfur-containing vitamin.” The Vitamin was originally named aneurin and later classified as the first vitamin in the B group.

Vitamin B1 is one of the eight water-soluble vitamins in the B complex family. It helps in the conversion of carbohydrates into glucose, which in turn is used to produce energy for carrying out various bodily functions. It is also required for the breakdown of fats and protein.

In addition to these health benefits, it maintain the muscle tone along the walls of the digestive tract and promotes the health of the nervous system, skin, hair, eyes, mouth, and liver. It also improves the body’s ability to withstand stress and is often called the “anti-stress” vitamin.

The Benefits of Filling the needs appropriately are —
Involved in Energy Production —
  • Sugar is the principal source of energy in our body where it is oxidized to form a usable form of energy due to the presence of it.
  • It is part of a complex enzyme system called the pyruvate dehydrogenase system, which helps in the oxidation of sugar.
Development of Myelin Sheaths —
  • It helps in the proper development of myelin sheaths around nerves.
  • A deficiency of it might result in the degeneration of these coverings, which can result in nerve death and damage.
Proper Cardiac Function —
  • This vitamin helps in the production of the neurotransmitter acetylcholine, which is used to relay messages between the nerves and muscles and to ensure proper cardiac function.
  • The deficiency can therefore result in irregular cardiac functions.
Prevents Cataracts —
  • When used along with other essential nutrients, it can delay or prevent the occurrence of cataracts.
Anti-Aging Properties —
  • It works as a powerful antioxidant, which helps you protect your body from the signs of aging like wrinkles, age spots, and other age-related conditions that regularly affect the organ systems.
Ensures Proper Digestion —
  • This vitamin also helps in the secretion of hydrochloric acid, which is essential for the complete digestion of food particles.
Prevents Alzheimer’s Disease —
  • People suffering from Alzheimer’s disease have benefited when treated with their supplements of 100 mg per day.
Improves Memory —
  • It can improve your memory and powers of concentration.
Red Blood Cell Production — 
  • It plays an important role in the production of red blood cells, which in turn keeps people healthy, active, and energized.
Alcoholism — 
  • It can fend off the deficiencies caused by cirrhosis, infections, hyperthyroidism, and the other effects of alcholism.
Improves Appetite —
  • This vitamin can also significantly improve appetite and mental alertness.

Prevent Anemia — 

  • Health benefits of vitamin b1 for preventing anemia is one of the best solutions.
  • Anemia causes hypoxia or lack of oxygen. It also triggers a decrease in hemoglobin levels in the red blood.
  • Vitamin B has a role in helping the production of red blood cells and increases the oxygen throughout the body. So, if the blood circulation system is good, the body isn’t lack of oxygen
Protect the mucous membrane —
  • The body is unique, it has a mucous membranes that protecting our bodies from foreign microorganisms that can cause infection. That is why, a mucous membranes should protects. Vitamin B1 helps the formation of new mucous membranes cells and if deficiency can cause dry mucous membranes and rupture
Help Glucose Metabolism —
  • Carbohydrate metabolism plays an important role in maintaining the body system balancing, especially in the liver, because keeping blood glucose levels is the roles of liver.
Prevent kidney disease —
  • Vitamin B1 is effective to prevent Kidney failure that the caused by complications of diabetes type 2.
  • Several studies have shown, an intake of 100 mg of vitamin B1 3 times a day for 3 months can reduce levels of albumin in the urine, where the albumin itself be an indicator of diabetes disorders.
Maintain Eye Health —
  • Vitamin B1, fatty acids omega-3 and omega-6 helps to maintain eye health and prevent the formation of cataracts. It maintain health condition, including neurons associated with the performance of the eye.
  • Although not directly optimize the performance of the retina, but the vitamin b1 maintain relationships eyes with neural retina
Avoid Skin Rash — 
  • Skin rash usually occurs as a result of blood vessels or capillaries dense, skin is exposed to chemicals, animal waste which had not been cleaned, or because viruses and bacteria. But you should know that excessive amounts of vitamin B1 can also cause a skin rash.
  • The course of treatment using the ointment from the doctor for this type of skin rash and also reduces vitamin B1, both from the consumption of food and medicines.
Avoid Hypertension —
  • Hypertension or high blood pressure in the arteries that causes the heart to work harder.
  • Hypertension can triggers the other disease, such as stroke, heart failure, and chronic renal, as a result of someone who consumes vitamin B1 excessively causes kidney problems.
  • So checking blood sugar, cholesterol, kidney function, since renal impairment is improperly can be happen from the excess of vitamin B1 which settles in the body.
Prevent Heart Palpitations —
  • Palpitations or heart pounding who usually the result of hyperkalemia that caused by high potassium levels in the blood.
  • Because the impact of excessive consumption of vitamin B1 that causes deposition in the kidneys. On an ongoing basis, palpitations of the heart can cause heart failure and heart attack.
Prevent Constipation — 
  • Indigestion or nutrient absorption disorder in the intestine may cause constipation.
  • But if constipation can be 2-3 days, it is able to defecate. This is why the consumption of fruits, vegetables rich in vitamins B1 must continue to be consumed.
Vitamin B1 Deficiency Symptoms —

Some of the early symptoms of deficiency might include lethargy, irritability, loss of memory, loss of sleep or appetite, weight loss, indigestion or constipation, and calf muscle tenderness. If left untreated these initial symptoms might lead to a more severe form of thiamin deficiency, known as beriberi. The condition is characterized by nerve, heart, and brain abnormalities, but the symptoms might vary in every person and depends on a number of factors.

Some examples are explained below:

  • Dry Beriberi — This condition might involve nerve and muscle abnormalities, a prickling sensation in the toes, a burning sensation in the feet at night, leg cramps and muscle atrophy.
  • Wet Beriberi — Common symptoms might include abnormally fast heart beat, fluid retention in the legs, pulmonary edema, and hypotension, which might result in shock and even death.
  • Brain Abnormalities — In alcoholics, thiamin deficiency might result in brain abnormalities such as Wernicke-Korsakoff syndrome. Some of its common symptoms include haziness, involuntary eye movements, difficulty in walking and partial paralysis of the eyes among other debilitating symptoms. If ignored, these symptoms could become fatal.
Daily requirement of Vitamin B1 —

For the needs of men, vitamin B1 with a dose according to age as follows (per day):

  • 1 to 3 years (0.5 milligrams)
  •  4 to 8 years (0.6 milligrams)
  • 9 to 13 years (0.9 milligrams)
  • 14 years and over (1.2 milligrams)
While for women are (per day):
  • 1 to 3 years (0.5 mcg)
  • 4 to 8 years (0.6 mcg)
  • 9 to 13 years (0.9 mcg)
  • 14 to 18 years (1.0 mcg)
  • 19 years and older (1.1 mcg)
Sources of Vitamin B1 –-

The food that we consume daily, usually contain vitamins B1, although its quantity may vary. Broadly speaking, a source of vitamin B1 consists of legumes, vegetables, especially green vegetables, fruits, and meats.

  • Green Peas
  • Fish
  • Cereals
  • Sunflower seeds
  • Pista
  • Eggs
  • Wheat
  • Pineapple
  • Oranges
  • Grapes
  • Watermelon
  • Spinach
  • Eggplant
  • Broccoli
  • Carrots
  • Sesame seeds
  • Flax seeds
  • Ground Nuts
  • Dried Grapes
  • Mushroom
  • Millet
  • Cabbage
  • Avocados

So, consume vitamins, including vitamin B1 appropriately and in accordance with the doctor’s advice. If the vitamin deficiency or excessive is not good, because it can cause various health problems. once again, the body is unique.

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