- Vitamin B1 (thiamine) - role in the body
- Vitamin B1 (thiamine) - dosage
- Vitamin B1 (thiamine) - deficiency symptoms and effects
- Vitamin B1 (thiamine) - symptoms and effects of excess
- Vitamin B1 (thiamin) - food sources
Vitamin B1 (thiamine) is involved in the proper functioning of the nervous system, muscles and heart. Vitamin B1 is therefore essential in the daily diet, and its deficiency can have serious consequences. In extreme cases, beriberi may develop, i.e. muscle disorders, cardiovascular failure, which can even lead to death. How does vitamin B1 work? What are the symptoms of a deficiency? What products are its source?
Vitamin B1 , orthiamine , is a B vitamin. It was discovered in the 19th century. The Dutch scientist noticed that animals fed with hulled and polished rice had the same symptoms of disease as people with beriberi. In his opinion, the rice prepared in this way must have been deprived of the necessary substances for the body. It was not until 1912 that the Polish biochemist Funkisolated a compound from rice bran that turned out to be a cure for this disease. He called it a vitamin, or an amine essential to life. However, it was not until the 1930s that research was conducted to isolate the pure substance preventing beriberi disease - vitamin B1 .¹
See the gallery of 10 photos
Vitamin B1 (thiamine) - role in the body
Thiamin is involved in the proper functioning of the nervous system and supports the work of the cardiovascular system .² It is also believed that it may affect the proper functioning of the immune system. It has also been proven that thiamine has antioxidant properties.
Researchers at Warwick University (UK) have shown thatadequate vitamin B1 dosescan reverse early kidney damage in people with type 2 diabetes .³
Studies have shown that the loss of protein in urine (which is a symptom of kidney damage) decreased under the influence of a high dose of vitamin B1 administered for 3 months. Earlier studies by the same scientists showed that from 70-90 percent. people struggling with type 1 and type 2 diabetes are deficient in vitamin B1.
Vitamin B1 (thiamine) - dosage
The Recommended Daily Allowance (RDA) of vitamin B1 varies by age and gender. How much should you consume daily?
- children: from 1 to 3 years of age - 0.5 mg; from 4 to 6 years of age - 0.6 mg; from 7 to 9 years of age - 0.9mg
- boys: from 10 to 12 years of age - 1 mg; from 13 to 18 years of age - 1.2 mg
- girls - from 10 to 12 years of age - 1 mg; from 13 to 18 years of age - 1.1 mg
- men: 1.3 mg
- women: 1.1 mg
- pregnant women: 1.4 mg
- lactating women - 1.5 mg
Source: Nutrition standards for the Polish population - amendment, Food and Nutrition Institute, Warsaw 2012
Vitamin B1 (thiamine) - deficiency symptoms and effects
Vitamin B1 deficienciesmay occur:
- with physical and mental exertion
- in professional sports
- if you drink a lot of alcohol, coffee or tea
- in people with an active lifestyle and exposed to long-term stress
- in the elderly
Vitamin B1 deficiency in the body is manifested:
- nerve paralysis and muscle atrophy (atrophy) of the limbs (beriberi disease)
- disorders of the peripheral nervous system:
- nystagmus
- memory and concentration disorders
- emotional imbalance
- circulatory failure:
- accelerated heartbeat
- heart enlargement
- swelling of the upper and upper limbs
- digestive disorders:
- anorexic
- nausea
- vomiting
- diarrhea
- feeling of chronic fatigue
Vitamin B1 (thiamine) - symptoms and effects of excess
It is very difficult to observe symptoms related to the excessive consumption of thiamine (100 mg / d). This is because thevitamin has a limited ability to absorbfrom the gastrointestinal tract, and itsexcess amounts are easily excreted in the urine . However, mega doses can cause:
- muscle tremors
- heart arrhythmias
- dizziness
- allergic reactions
Vitamin B1 (thiamin) - food sources
What products contain vitamin B1?Thiamin (vitamin B1) is found in significant amounts in both plant and animal products. Among plant products, cereal products and dry legume seeds are particularly good sources. The content of this vitamin in cereal products varies depending on the type of grain, the amount of milling and technological processes used in production.
| Vitamin B1 content per 100 g | Food products |
| Less than 0.05 mg | milk, yoghurt, ripening and cottage cheese, fish (herring), fruit (raspberries, peaches,bananas, apples) |
| 0.10 - 0.50 mg | Wrocław wheat flour, bread (wheat rolls, mixed bread, wholemeal rye bread, graham bread), pasta, barley groats, oatmeal, rice, fish (mackerel, salmon) |
| 0.50 - 1.00 mg | pork - pork loin, groats: buckwheat and millet, legumes (white beans, soybeans, peas), wheat bran |
| Over 1.00 mg | red lentils, sunflower seeds, germs: wheat, yeast |
Source: "Vitamins", collective work edited by prof. Jana Gawęcki, Library of the Nutrition Knowledge Olympiad, Book 5, Department of Human Nutrition Hygiene, Poznań 2000
