Vitamin B1 – Benefits, Deficiency Symptoms And Food Sources

vitamin b1

Other names :: thiamin, thiamine chloride

Vitamin B1 is also know as thiamine. Vitamin B1 in the form of thiamine hydrochloride, is a white crystalline powder with a yeast like odour and a saltish taste. Vitamin B1 is a water soluble. It is necessary for most every cellular reaction in the body as a participant in an enzyme system known as thiamin pyrophosphate. It is vital to normal functioning of the nervous system and metabolism.

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

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, potatoesoranges, 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


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

Useful References

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