What is thiamin, sometimes known as vitamin B1, and what does it do?

The B1 vitamin, often known as thiamine, allows the body to utilise carbohydrates for energy. It is required for glucose metabolism and is important for nerve, muscle, and cardiac function.

Vitamin B1 is a water-soluble vitamin, like are the other B complex vitamins.

Vitamins are categorised based on the substance in which they dissolve. Some disintegrate in water, whereas others disintegrate in fat. Vitamins that are water-soluble are transported through the bloodstream. Urine eliminates whatever the body does not use.

Foods

Vitamin B1 is found in large concentrations in cereal outer layers and germs, as well as yeast, beef, pork, nuts, whole grains, and pulses.

Cauliflower, liver, oranges, eggs, potatoes, asparagus, and kale are some of the fruits and vegetables that contain it.

Brewer's yeast and blackstrap molasses are two other options.

Vitamin B can be added to breakfast cereals and goods produced with white flour or white rice.

In the United States, people get about half of their vitamin B1 from naturally occurring thiamin-containing foods, with the remainder coming from fortified foods.

Thiamin is destroyed by heating, cooking, and preparing foods, as well as boiling them in water. Vitamin B1 dissolves in cooking water since it is water soluble. White rice that hasn't been enhanced will only have a tenth of the thiamin found in brown rice.

One serving of fortified morning cereal has 1.5 milligramsTrusted Source (mg) of thiamin, which is more than 100 percent of the daily recommended intake, according to the National Institutes of Health (NIH) Office of Dietary Supplements (ODS).

0.1 mg, or 7% of the daily requirement, is found in one slice of whole wheat bread. Thiamin is not found in cheese, chicken, or apples.

Because vitamin B1 is not stored in the body, humans require a constant supply. It should be consumed on a regular basis.

Benefits

Vitamin B1, also known as thiamin, protects the neurological system, brain, muscles, heart, stomach, and intestines from difficulties. It also plays a role in the exchange of electrolytes between muscle and nerve cells.

It helps to avoid diseases like beriberi, which causes heart, neurological, and digestive system problems.

Medical applications

Patients with peripheral neuritis, which is an inflammation of the nerves outside the brain, or pellagra may be given thiamin to address low vitamin B1 levels.

Thiamin may also be given to people with ulcerative colitis, chronic diarrhoea, and a lack of appetite. Thiamin injections may be given to those who are in a coma.

Thiamin is used by certain sportsmen to help them perform better. In the United States, it is not a forbidden substance for athletes.

Supplementing with thiamin may also assist with the following conditions:

• AIDS
  
• Sores caused by canker
  
• cataracts
  
• glaucoma, as well as other vision issues
  
• Cerebellar syndrome is a kind of brain disease that affects the cerebellum.
  
• cancer of the cervix
  
• Diabetic discomfort
  
• stress
  
• illness of the heart
  
• Diabetes type 2 patients with renal dysfunction
  
• nausea caused by movement
  
• A weakened immune system is a condition that occurs when the body's defences are compromised.
  

Not all of these applications have been scientifically proven.

Symptoms of deficiency

Beriberi, a disorder characterised by peripheral nerve issues and wasting, is usually caused by a vitamin B1 deficiency.

Anorexia and weight loss are also possible outcomes.

Mental issues such as confusion and short-term memory loss are possible.

Muscles may become weak, and cardiovascular signs, such as an enlarged heart, may develop.

What is the recommended daily intake of vitamin B1?

The recommended daily allowance (RDA) of thiamin taken by mouth in the United States is 1.2 mg for males and 1.1 mg for females over the age of 18. Women of any age who are pregnant or breastfeeding should take 1.4 mg each day.

Who is at risk of suffering from a B1 deficiency?

Thiamin shortage can occur as a result of a poor diet, cancer, "morning sickness" during pregnancy, bariatric surgery, or hemodialysis.

People who consume large amounts of alcohol on a regular basis may suffer from thiamin insufficiency because they are unable to absorb thiamin from their meals.

Wernicke-Korsakoff syndrome is a condition that affects persons who have been drinking for a long time. It's caused by a shortage of thiamin, and if left untreated, it can be fatal.

Thiamin injections may be given to those with Wernicke-Korsakoff syndrome and those who are withdrawing from alcohol.

Other disorders, such as HIV, can impair nutrient absorption, which can lead to vitamin B1 insufficiency.

Function

Water-soluble vitamins are all B vitamins. They assist in the conversion of carbs, lipids, and protein into energy (glucose).

B vitamins are essential for maintaining the health of the liver, skin, hair, and eyes. They are also important for brain function and play a role in the nervous system.

The B vitamins are sometimes referred to as anti-stress vitamins because they help the body's immune system to function better while it is under stress.

Negative effects

Although there is no evidence that too much vitamin B1 causes harm, the US Food and Drug Administration (FDA) advises against using supplements.

They advise consumers to consult with their health care practitioner before taking supplements with or as a substitute for food, and to seek medical guidance rather than self-diagnosing when it comes to improving their health.

Interactions

Tannins in tea and coffee may interact with thiamin, making it more difficult to absorb.

Some compounds in raw shellfish and fish can degrade thiamin, resulting in a deficit if consumed in significant amounts. Cooking kills these compounds, but it also kills thiamin.