Thiamine (Vitamin B1): Benefits, Sources & Importance

Vitamin B1, or thiamine, is a member of the water-soluble B vitamin complex. B complex vitamins such as B1 are easily digested and absorbed but are not stored in the human body for any length of time. B1 must be consumed on a regular basis in order to maintain health. Although B1 is prevalent in a number of food sources it is destroyed by heat.

Function

• Thiamine is necessary for energy production, fat storage, nervous system function and heart muscle maintenance.

Sources

• Wheat germ, wheat bran, brown rice and brewer's yeast are the best sources of vitamin B1 although vegetables, nuts, legumes, avocados and pork also have a decent level of thiamine.

Deficiency

• An inadequate intake of vitamin B1 can lead to a disease called Beriberi, a serious disorder that results in fatigue, digestive problems, cognitive difficulties, nerve and heart disruptions and eventual death.

Requirements

• The government established recommended dietary allowance of vitamin B1 is 1.2 mg per day, although illness, poor diet, stress and surgery all increase the body's need for B1.

Considerations

• Higher doses of vitamin B1 are generally well tolerated and doses of 10 mg per day or more are frequently recommended by nutritionists to prevent mild deficiency.