VITAMIN B1 THIAMINE – Food Sources, Benefits, Risks


THIAMINE benefits. Vitamin B1 or B-1, also known as thiamine, is instrumental in helping the body develop healthy cells. It is the first of eight B vitamins (hence its B1 name), and similarly to all its relatives is water-soluble.

Foods rich in THIAMINE. Vitamin B1 is found in abundance in both plants and animal products. Foods highest in thiamine (by order of importance) include fish, pork, nuts, seeds, whole grain breads, peas, beans, kale, asparagus, and winter squash. Liver – and in fact any organ (heart, kidney, etc.) – is also high in thiamine, yet due to the high cholesterol levels in organ meats, doctors recommend to patients suffering from potential gout or heart disease to get their vitamin B1 from vegetables, fish and nuts.

Vitamin B1 deficiencies are most likely to be found among people who regularly eat fast food, alcoholics, those with Crohn’s disease, anexoria sufferers, and those undergoing kidney dialysis.

Thiamine deficiency risks. Because the role of vitamin B1 on the nervous system is so crucial, people whose daily intakes of thiamine are too low may be very irritable, easily worn out, and moderately depressed. Abdominal and stomach pains, another symptom of vitamin thiamine deficiency, are usually due to this vitamin’s role in digesting carbohydrates.

Some serious diseases associated with vitamin B1 deficiency include beriberi and Wernicke-Korsakoff syndrome. The latter, a two-phase disorder, is often associated with advanced alcoholism and can cause confusion, loss of coordination, loss of memory, and hallucinations. Other vitamin B1-deficiency conditions include AIDS, advanced cancer, extreme nausea during pregnancy, and abnormally high levels of thyroid hormones.

Vitamin B1 dosage. The daily recommendation for thiamine – the first of the B vitamins identified – is 1.2 milligrams (mg) for men, 1 mg for women, and about 0.6 mg for children. However, very high doses of vitamin B1 (i.e., 100 mg or more) are used to correct several unique illnesses like maple sugar urine disease.

Anecdotally , it is not just humans who need vitamin B1. In 2014, the U.S. Geological survey reported that fish in the Great Lakes were dying from thiamin deficiency!