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.
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