Vitamin B1 (Thiamin) – The Metabolism Vitamin
The effect of vitamin B1 on the metabolism of carbohydrates, fats and proteins makes it one of the most important B-complex vitamins to the health and fitness enthusiast. In addition to being a primary catalyst for metabolism, thiamin is also important to the maintenance of the nervous system and in aiding digestion.
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Food Sources
Sunflower seeds, peanuts, beef liver, egg yolks, pork, seafood and beans.
Recommended Dosage
The Reference Daily Intake (RDI) is 1.5 milligrams for men.
Supplements
Vitamin B1 supplements are most common in dosages from 25-50 mg.
It is best to not take this vitamin with acidic drinks such as soda, and it is best to eat foods which contain vitamin B1 either raw or lightly cooked, as excessive heat will destroy the active ingredient. Alcohol consumption rapidly depletes thiamin so if you drink alcohol, your need for it increases. Vitamin B1 supplements should be stored away from direct sunlight. Thiamin is often combined with vitamin C and with other B complex vitamins for maximum benefit.
Side Effects & Toxicity
None known.
Symptoms of Deficiency
Symptoms of deficiency include irritability, fatigue, edema and constipation. An enlarged liver can also result from thiamin deficiency. A wasting disease, known as beri beri, can result from long term severe deficiency. Other symptoms of vitamin B1 deficiency may include loss of appetite, forgetfulness, limb numbness, poor coordination, muscle weakness and soreness, weight loss and generalized weakness.
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