Facts About B1 Vitamins

Vitamin B1, or thiamine, is a member of the water-soluble B vitamin complex. B complex vitamins such as B1 are easily digested and absorbed but are not stored in the human body for any length of time. B1 must be consumed on a regular basis in order to maintain health. Although B1 is prevalent in a number of food sources it is destroyed by heat.

Function

Thiamine is necessary for energy production, fat storage, nervous system function and heart muscle maintenance.

Sources

Wheat germ, wheat bran, brown rice and brewer's yeast are the best sources of vitamin B1 although vegetables, nuts, legumes, avocados and pork also have a decent level of thiamine.

Deficiency

An inadequate intake of vitamin B1 can lead to a disease called Beriberi, a serious disorder that results in fatigue, digestive problems, cognitive difficulties, nerve and heart disruptions and eventual death.

Requirements

The government established recommended dietary allowance of vitamin B1 is 1.2 mg per day, although illness, poor diet, stress and surgery all increase the body's need for B1.

Considerations

Higher doses of vitamin B1 are generally well tolerated and doses of 10 mg per day or more are frequently recommended by nutritionists to prevent mild deficiency.

Resources

• More information on vitamin B1