Facts About Vitamins

Vitamin B1 (Thiamine) - Importance of vitamin B1, the best sources and the recommended dietary allowance

Vitamin B1 or thiamine plays a crucial role in carbohydrate metabolism and normal intestinal and muscle functioning as well as in maintaining cardiovascular and nervous systems health. Insufficient intake of vitamin B1 can cause beriberi, a disease affecting the peripheral nervous system and/or the cardiovascular health which can be fatal if not receiving vitamin B1 administration. Less severe deficiency of vitamin B1 can result in malaise, irritability, confusion, loss of appetite, weight loss, insomnia and constipation. Vitamin B1 deficiency is also linked with increased risk for developing Alzheimer's disease.

The best natural sources of vitamin B1 are brewers' yeast, whole grains, legumes, nuts, beef, pork, liver, eggs, milk, potatoes, yeast, seeds and thiamine-enriched foods. The recommended daily allowance of vitamin B1 for adults is 1,2 to 1,4 mg for men and 1,0 to 1,1 mg for women. The recommended daily allowance of vitamin B1 for pregnant and breast-feeding women is 1,5 to 1,6 mg. Health experts most often advise against vitamin B1 supplements which are available over-the-counter and recommend increased intake of vitamin B1 through diet.

The elderly, people under stress or on a weight loss diet as well as all who drink a lot of black tea or coffee should particularly pay attention to vitamin B1 daily intake. There are no known health risks or toxicity of vitamin B1 at high doses but you are highly recommended not to exceed the recommended daily allowance.