Home :: Vitamin B1

Vitamin B1 - Benefits, Deficiency Symptoms And Food Sources

Other names :: thiamin, thiamine chloride

Actions and benefits of vitamin B1

• Keeps normal workings of nervous system, heart, and muscles.
• Keeps digestive system functioning well.
• Helps produce hydrochloric acid needed for proper digestion.
• Supports normal growth and development.
• It is also great for the brain and may help with depression and assist with memory and learning.
• Benefits for those who are greater than 55 years old.

Recommended dosage of vitamin B1

• Men - 1.2 mg
• Women - 1.1 mg
• Pregnancy - 1.4 mg
• Lactation - 1.5 mg

Signs of Overdose:

• Hypersensitive reactions resembling anaphylactic shock.
• Drowsiness

Deficiency symptoms of Vitamin B1

• Constipation.
• Fatigue.
• Depression.
• Muscle cramps.
• Nausea.
• Heart changes.

When more may be required

When taking alcohol, antacids and birth control pills or if you have hormone replacement therapy, you need to look at your thiamin intake. People suffering from depression or anxiety and those passing large volumes of urine, or suffering from an infection may all require more thiamin.

Best food sources of vitamin B1

Peas, lentils, seeds, nuts, beans, beets, potatoes, oranges, leafy green vegetables, blackstrap molasses, okra, sunflower seeds, Brazil nuts, rice bran and brown rice.

How to Use vitamin B1

Available as:

Liquid: the best form due to its high bioavailability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage

Out of direct light and away from children in a cool, dry place. Heat/moisture may change effectiveness.