vitamin B1
(Thiamin, thiamine)

Function of Vitamin B1 

Thiamin is involved in numerous body functions, including: nervous system and muscle functioning; flow of electrolytes in and out of nerve and muscle cells (through ion channels); multiple enzyme processes (via the coenzyme thiamin pyrophosphate); carbohydrate metabolism; and production of hydrochloric acid (which is necessary for proper digestion). Because there is very little thiamin stored in the body, depletion can occur as quickly as within 14 days.

Food Sources of Vitamin B1

Dietary sources of thiamin include beef, brewer´s yeast, legumes (beans, lentils), milk, nuts, oats, oranges, pork, rice, seeds, wheat, whole grain cereals, and yeast. In industrialized countries, foods made with white rice or white flour are often fortified with thiamin (because most of the naturally occurring thiamin is lost during the refinement process).

Like most vitamins, vitamin B1 may be obtained in the recommended amount with a well-balanced diet, including some enriched or fortified foods. Dairy products, fruits, and vegetables are not very high in thiamine, but when consumed in large amounts, they become a significant source.

Deficiency Side Effects

A deficiency of thiamine can cause weakness, fatigue, psychosis, and nerve damage. Thiamine deficiency in the United States is most often seen in those who abuse alcohol (alcoholism). A lot of alcohol makes it hard for the body to absorb thiamine from foods. Unless those with alcoholism receive higher-than-normal amounts of thiamine to make up for the difference, the body will not get enough of the substance. This can lead to a disease called beriberi.

In severe thiamine deficiency, brain damage can occur. One type is called Korsakoff syndrome. The other is Wernicke´s disease. Either or both of these conditions can occur in the same person.

Humans are dependent on dietary intake to fulfill their thiamin requirements. Because there is very little thiamin stored in the body, depletion can occur as quickly as within 14 days. Severe chronic thiamin deficiency can result in potentially serious complications involving the nervous system/brain, muscles, heart, and gastrointestinal system. Patients with thiamin deficiency or related conditions should receive supplemental thiamin under medical supervision.

Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). Adults and pregnant or lactating women need higher levels of thiamine than young children.

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.