Vitamin B1 (Thiamine) information, Benefits, Deficiency

Vitamin B1 (Thiamine) Facts and Information

Vitamin B1 is also known as Thiamine. It is water soluble. There are a number of enzymes that are vital to the Krebs cycle, which cannot be stimulated without B 1 . So, without B 1 , you could not use your food to make energy and would shortly die. Like all the B-complex vitamins, any excess is exerted and not stored in the body. It must be replaced daily. Thiamin is rapidly converted to its active form, thiamin pyrophosphate, TPP, in the brain and liver by a specific enzymes, thiamin diphosphotransferase. Vitamin B 1 in the form of thiamine hydrochloride, is a white crystalline powder with a yeast like odour and a saltish taste. It is readily soluble in water and slightly soluble in alcohol. In dry form, this vitamin is very stable and not sensitive to atmospheric oxidation or deterioration. Vitamin B1 is also known as anti beri beri substance. The vitamin is also used by nerve cells to help them function correctly.

Vitamin B1 is measured in milligrams (mg). B Vitmains are synergistic - they are more potent together than when used seperately. B1, B2 and B6 should be equally balanced that is 50 mg. of B1, 50 mg of B2 and 50 mg. of B6 Vitamins to work effectively. Milk is an important source of thiamine for infants, provided the thiamine content of their mothers is satisfactory.

Science of Vitamin B1

Vitamin B1 has many functions on the cellular level that are important to our health. Like all of the B vitamins, B1 is water-soluble. B1 helps to process carbohydrates, fat, and proteins. B1 is also what adenosine triphosphate (ATP) is in part composed of and ATP is the fuel used to run nearly every essential function in our body.

Why We Need B1

By helping aid cellular processes, on a larger scale B1 also enhances circulation, helps with blood formation and other metabolic needs. For instance, the body requires B1 for growth and development, nerve function and appetite. Vitamin B1 is also essential for the digestion of starches and sugars and for turning these foods into glucose. Basically, B1 helps provide our bodies with the energy we need to keep going. Vitamin B1 is also used in the production of digestive juices.

Where to Get B1

Vitamin B1 can be found in several food sources. The main sources for Vitamin B1 include: egg yolk, rice bran, wheat bran, whole grains, dandelion leaves and brewers yeast. Since there is no known toxicity most nutritionists recommend taking a supplement that contains B1. Vitamin B1 works best when taken in combination with vitamin B2 and vitamin B3. Because of this, most nutritionist recommend simply taking a B-complex supplement. Most daily supplements contain 20 to 25 mg of B1 and this is more than sufficient for most people.

Don't Destroy B1!

There are certain cooking practices and ingredients you should take care to avoid whenever possible so as not to destroy the B1 vitamins found in food. Vitamin B1 is lost in cooking water and decreased by frying, roasting and braising. However, the vitamin is totally destroyed by alkalis such as baking powder and baking soda. Furthermore, vitamin B1 is destroyed by sulphites such as sulphur dioxide and avidin, both of which are found in raw egg whites.

Who Needs B1?

One of the most important facts about B1 is that everyone needs it. The exact optimal amount of B1 to take is not known, but some nutritionists recommend 9 mg per day. However, certain groups of people will need more B1; mainly pregnant and lactating mothers, or those who smoke or drink frequently.

Dosage Recommendations

The official RDA for adults is 1.2 to 1.4 mg. During pregnancy and lactation 1.4 mg. is suggested.The thiamine content of selected foodstuff is given below: