What are the vitamin B1 benefits and side effects? Let’s start with some facts on Vitamin B1 which is also known as thiamine. It is a water-soluble vitamin, not able to be stored by the body, needing to be regularly replenished through the diet to avoid vitamin B1 deficiency and thiamine deficiency symptoms.
Effects of Vitamin B1
Thiamine functions as a co-enzyme catalyst in carbohydrate metabolism, enabling the release of energy from sugars and starches.
Vitamin B1 thiamine also plays a role in the synthesis of nerve-regulating substances, such as the neurotransmitter acetyl choline and gamma-amino butyric acid (GABA).
Vitamin B1 Benefits and Side Effects
As well as enabling proper function of the heart and other muscles, and enhancing circulation and blood formation, vitamin B1 benefits and side effects are also influential in the formation of hydrochloric acid which is essential for proper digestion.
Vitamin B1 thiamine is important for proper brain function and helps with memory and learning. There is some thought that vitamin B1 benefits and side effects may help with cataracts, arthritis and infertility.
Some believe that taking vitamin B1 is effective for travel sickness. It is also thought that vitamin B1 benefits and side effects also include acting as an insect repellent when excreted through the skin and may even be effective against mosquitoes.
Vitamin B1 Thiamine Deficiency Beriberi
Factors that may increase vitamin B1 thiamine deficiency, also known as beriberi, include alcohol consumption, caffeine, refined sugar, tobacco, stress, depression and anxiety.
Severe vitamin B1 deficiency leads to a condition called beriberi, characterized by muscle weakness, leg cramps and inflammation of the heart.
In extreme cases thiamine deficiency can lead to heart failure and death. Less severe thiamine deficiency can lead to fatigue, weak and sore muscles, poor coordination, nervousness and irritability, forgetfulness, gastrointestinal problems and constipation, numbness in hands and feet, loss of appetite and severe weight loss.
Recommended Vitamin B1 Thiamine Dosage
Recommended daily allowance (minimum daily dose to ward off serious deficiency) RDA of vitamin B1 thiamine dosage for men is 1.5 mg, and women is 1.1 mg, although 50 mg thiamin dosage is commonly used in vitamin supplements.
Excess thiamine is easily excreted by the body, therefore toxicity symptoms of high intake are rare.
Vitamin B1 in Foods
Here are examples of where to find vitamin B1 in foods:
Animal vitamin B1 in foods : Pork, organ meats such as liver, heart and kidney, lean meat, brewer’s yeast, egg yolk, seafood.
Plant thiamine food sources : Wholegrain products, brown rice, leafy green vegetables, broccoli, sunflower seeds, soy beans, nuts, berries, plums, prunes and raisins, legumes, asparagus, whole/enriched cereal.
So now we know what to eat to gain these vitamin B1 benefits and side effects.