About Thiamine (B1 Vitamin)
Thiamine's Purpose in the Body
Like other B vitamins, thiamine is crucial for chemical body processes. B1 converts carbohydrates into energy and helps the heart, muscles and nervous system function properly. When someone is deficient in thiamine, they may experience fatigue, loss of appetite, numbness in the legs, tender calf muscles, psychosis, brain damage or nerve damage. Alcoholics have trouble absorbing thiamine into their system and are at a greater risk for B1 deficiency, according to "The New York Times."
Where Does Thiamine Come From?
Eating cereals, breads and pastas with added vitamin B1 is common. Natural sources of thiamine are found in fresh, unprocessed fruits and vegetables but large quantities must be consumed to be considered a significant source of the vitamin.
Dried beans, peas, soybeans and whole grains are a better choice to increase consumption of B1. Lean meats, pork and fish are also good sources of the vitamin.
Taking Thiamine
The Food and Nutrition Board at the Institute of Medicine recommends 0.2 to 1.2 mg of thiamine per day, depending on age. Adults require 1.0 to 1.2 mg per day. Young children require less of the vitamin.
The best way to get vitamin B1 into your body is by eating a well-balanced diet. Thiamine is unstable in fresh foods and easily damaged by heat processes. Expect to lose at least half of the B1 vitamins in grain-based cereals that require cooking, according to The World's Healthiest Foods website.
Foods supplemented with B1 should be eaten promptly. After being refrigerated for over 12 months, foods lose 20 to 60 percent of their thiamine.
Supplements of the vitamin are available in tablets, caplets and liquid injectable forms for those with dietary restrictions that may prevent them from consuming foods rich in B1. As with all supplements, talk with your physician before adding B1 supplements to your diet.
Sources and Recommended Reading:
The New York Times: Health Guide, Thiamine
http://health.nytimes.com/health/guides/nutrition/thiamine/overview.html?WT.z_gsac=1
The World's Healthiest Foods: Thiamin - B1
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=100
Nutri Strategy: Thiamin
http://www.nutristrategy.com/nutrition/thiamin.htm
Drugs.com: Thiamine
http://www.drugs.com/cons/thiamine-oral-injection.html
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Published by Angela Tague
Angela Tague has worked in news writing and photography since 1998. After attaining a BA in Journalism and Mass Communications at the University of Iowa, Tague's journalism career has led to positions at two... View profile
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