Vitamin B1 (Thiamine)
The ‘morale vitamin’ • Stress helper • Nerve protector
 
Vitamins

 

 

VITAMIN B1 (Thiamine)
Vitamin B1 is also called the ’morale vitamin’ due to its effect on the nervous system. Vitamin B1 is a water soluble vitamin. Among all the vitamins, vitamin B1 is probably the vitamin that most adults are deficient in. This is particularly true in most developed countries due to the higher intake of alcohol. Alcohol interferes with all nutrients, especially Thiamine (vitamin B1).

One of the main tasks of vitamin B1 is to breakdown carbohydrates from food and convert them into glucose.

Functions/Benefits
Promotes growth.
Helps to cope with stress.
Helps in the conversion of blood sugar (glucose) into biological energy.
Protects against metabolic imbalances caused by alcohol.
Capable of detoxifying lead.
Involved in some key metabolic reactions, in nervous tissue, in the heart, in the formation of red blood cells and in the maintenance of smooth skeletal muscle.
May help to treat anaemia.
May improve mental agility & IQ.
Helps control diabetes.
May help to repel fleas and other insects.

Deficiency Symptoms
Fatigue.
Mental confusion.
Weight loss.
Paralysis of the eye muscle.
Muscle weakness.
Shortness of breath.
Loss of appetite.
Irritability.
Depression.
Poor memory.
Tingling sensation in the toes and soles of feet.
Indigestion.
Nausea.
Beri-beri.
Impaired growth in children.

Food sources
All plant & animal foods (ham, pork). Whole grain products, cereals, legumes, brown rice. Beans. Egg yolks. Brewer’s yeast. Fish. Corn. Melon.

Nutrient destroyers
Caffeine. Alcohol. Stress. Fever. Raw clams. Sugar (the metabolism of sugar requires B1, B2, B3, magnesium, chromium, phosphorous and potassium).

Tea also contains an anti-thiamine factor (ATF) that destroys vitamin B1. (But tea has a lot of benefits in the form of antioxidants, catechins, polyphenols and probably some anti-carcinogenic actions as well. I would recommend you drink tea but fortify your intake of vitamin Bs).

More info >> Nutrient Destroyers

U.S. RDA: 1.2 - 1.5 mg daily (adult males), 1.0 – 5.0 mg (adult females).
EU RDA: 1.4 mg

Heavy drinkers, smokers, pregnant women, or those taking the pill should increase normal dosage to up to 100-300mg per day.

Toxicity
None known.

   

 

Next>Vitamin B2 ('The Exerciser's Friend)

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