Vitamin B1

Vitamin B1, also known as thiamin, is part of the vitamin B complex. Vitamin B1 is needed to convert carbohydrates into energy that is used by muscles.
Vitamin B1 is also needed by the nervous system so that nerve impulses are able to travel between the spinal and the brain.

Vitamin B1 deficiency symptoms can include:

• fatigue
• muscle weakness
• pins and needles
• memory loss
• poor concentration
• depression

Severe deficiency of Vitamin B1 can result in the fatal disease beriberi. Quite rare in the western world but common in areas where the staple diet is white rice. Beriberi cause muscle weakness, sever water retention, heart and circulatory problems and the nervous system and mental ability.

Best food sources for Vitamin B1 are:

• fresh peas
• peanuts
• wheatgerm
• brazil nuts
• wholemeal bread

Regular exercisers, people with physical jobs, athletes and those on a high carbohydrate diet would benefit from daily supplementation.

People with nervous system conditions such as MS and Bell's Palsy may also benefit from supplementation.

Vitamin B1 is also used for treating mood disorders. People are less likely to suffer from low self-esteem and depression when they have a high intake of thiamin.

Thiamin is an excellent energy booster and can help increase energy levels and can be beneficial in boosting memory and mental agility.

Vitamin B1 can also help to relieve any symptoms of alcohol withdrawal. It is also necessary to replace the thiamin that has been lost through alcohol abuse.

Did you know?
B1 is easily destroyed by too much cooking and sulphur dioxide (a preservative commonly used).

Alcohol and smoking also prevent absorption of this nutrient.

See also Vitamin B12