Also known as thiamine, vitamin B1 plays an important role in the transmission of nerve impulses and more generally in the functioning of the nervous system. It ensures good intellectual functioning by stimulating certain functions such as attention and memory. It also acts on appetite by stimulating it and on metabolism by promoting the transformation of sugars into fats and alcohol into energy. Finally, vitamin B1 contributes to normal cardiac function.
Recommended Nutritional Intakes (mg per day)
- Infants: 0.2 to 0.4 mg.
- Children up to 9 years: 0.8 mg.
- Children from 9 to 12 years: 1 mg.
- Women and adolescents: 1.2 mg.
- Men and adolescents: 1.3 mg.
- Pregnancy and breastfeeding: 1.8 mg.
Natural Sources of Vitamin B1
All foods provide some vitamin B1, but in very small amounts. Moreover, this vitamin is practically eliminated during industrial processing and refining, hence the interest in resorting to organic food or supplementation to meet daily needs.
Sources of Vitamin B1 per 100 g:
- Brewer's yeast: 5 to 20 mg
- Wheat germ: 1 to 2.5 mg
- Leaven: 1 to 2 mg
- Fish eggs: 1 to 1.5 mg
- Legumes: 0.5 to 1 mg
- Wholemeal bread, brown rice: 0.3 mg.
There are high concentrations of vitamin B1 in whole grains, as well as in yeast, beef, pork, nuts, seeds, fruits, and green vegetables.
Fruits and vegetables containing it include cauliflower, liver, oranges, eggs, potatoes, asparagus, and kale.
Brewer's yeast and molasses are also another source.
Breakfast cereals and products made from white flour or white rice may be enriched with vitamin B.
Cooking and processing of foods, as well as boiling them in water, destroy thiamine. Since vitamin B1 is water-soluble, it dissolves in cooking water. Unenriched white rice will contain only one-tenth of the thiamine available in brown rice.
The need for continuous intake of vitamin B1 is essential because it is not stored in the body. This should be part of daily nutrition.
Symptoms of Vitamin B1 Deficiency
A deficiency in vitamin B1 generally leads to beriberi, a disease characterized by problems with peripheral nerves and wasting.
Weight loss and anorexia may develop.
There can be mental problems, including confusion and short-term memory loss.
Muscles can weaken, and cardiovascular symptoms can occur, such as an enlarged heart.
Increased Needs for Vitamin B1
Pregnancy, breastfeeding, alcoholism, excessive coffee consumption, dieting, poor intestinal absorption, diabetes, heart fragility, HIV.
In case of supplementation, prefer it in dietary supplements associated with magnesium and other B-group vitamins.