Vitamin B1

Vitamin B1 (thiamine) 

Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy.

It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.

Vitamin B1 is a water-soluble vitamin, as are all vitamins of the B complex.

Vitamins are classified according to the materials they dissolve in. Some dissolve in water, and others dissolve in fat. Water-soluble vitamins are carried through the bloodstream. Whatever the body does not use is eliminated in urine.

Functions :

Vitamin B1, or thiamin, helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells.

It helps prevent diseases such as beriberi, which involves disorders of the heart, nerves, and digestive system.

Source :

Thiamin is found naturally in meats, fish, and whole grains. It is also added to breads, cereals, and baby formulas.

1. Fortified breakfast cereals
2. Fish
3. Beans, lentils
4. Green peas
5. Enriched cereals, breads, noodles, rice
6. Sunflower seeds
7. Yogurt

Daily requirements 

 RDA (Recommended Dietary Allowance) for

• men ages 19 and older - 1.2 mg daily 
• women in the same age range - 1.1 mg daily.
• pregnancy and lactation - 1.4 mg daily.

Deficiency 

Thiamine deficiency is fairly uncommon in developed countries. However, various factors may increase your risk, including...

• Alcohol dependence
• Old age
• HIV/AIDS
• Diabetes
• Bariatric surgery
• Dialysis
• High-dose diuretic use

Many people don’t realize that they have a deficiency, as many of the symptoms are subtle and often overlooked. 

Signs and symptoms of deficiency :

1. Blurry vision 
2. Muscle weakness 
3. Nausea and vomiting 
4. Changes in heart rate 
5. Reduced reflex activity 
6. Fatigue