Also called „the good mood vitamin” or „intellectual performance vitamin”, the B1 vitamin (thiamine) is essential to physical and mental health, having positive effects over the nervous and digestive system, and also on muscles and even heart.
Vitamin B1 is involved in driving the information through nerve fibers and in various chemical reactions that leads to fulfilling the sugar processing in organism and their use in energy production.
The thiamine can play an important role in prevention and treatment of several disorders such as:
- Alzheimer’s disease
- Crohn’s disease
- congestive heart failure
- HIV / AIDS
- Korsakoff’s psychosis
- plaque sclerosis
- Wernicke’s encephalopathy
The deficiency of vitamin B1 (thiamine) is manifested in:
- muscle tenderness
- loss of appetite (anorexia)
- eye pain
- poor concentration
- tingling in arms and legs
- memory loss
- gastric pain
- feeling tired immediately after waking in the morning
- blood in urine
- difficulty in walking
- impaired memory and attention
- hypotension and even paralysis
The excess of vitamin B1 – The side effects from overdose with thiamine are unknown, that is why it was not yet determined a safe upper limit for oral administration. However, ingesting high doses of thiamine may cause allergic symptoms, particularly if it is injected in people with allergy history.
The recommended daily dose of vitamin B1:
- between 0.4 mg to 1.2 mg per day for children
- 1.3 milligrams for adolescents and women
- 1.5 mg for male subjects
The doses are increased in case of pregnancy, lactation and also in case of chronic alcoholism (as it is then when the needs for vitamin B1 increases while the food intakes are often inadequate).
The best natural sources of vitamin B1 are:
– beef liver;
– whole grains;
– brown paddy rice;
– sunflower seeds;
– dried vegetables;
– nuts and potatoes.