Vitamin B1 - Benefits, Deficiency Symptoms And Food Sources 

It is also known as thiamine. Thiamin may enhance circulation, helps with blood formation and the metabolism of carbohydrates. It is also required for the health of the nervous system and is used in the biosynthesis of a number of cell constituents, including the neurotransmitter acetylcholine and gamma-aminobutyric acid . It is used in the manufacture of hydrochloric acid.

Functions and benefits of Vitamin B1

Vitamin B1 also plays a key role in support of the nervous system, where it permits healthy development of the fat-like coverings which surround most nerves (called myelin sheaths). In the absence of vitamin B1, these coverings can degenerate or become damaged. Pain, prickly sensations, and nerve deadening are nerve-related symptoms that can result from vitamin B1 deficiency.

It is also great for the brain and may help with depression and assist with memory and learning. In children it is required for growth and has shown some indication to assist in arthritis, cataracts as well as infertility.

Recommended Dosage for Vitamin B1

Male 1.4 mg per day

Female 1.0 mg per day, although 50 mg is usually used in supplementation.

Food sources of Vitamin B1

Thiamine is found naturally in the following foods, each of which contains at least 0.1mg of the vitamin per 28-100g (1-3.5oz): - Green peas - Spinach - Liver - Beef - Navy beans - Nuts - Pinto beans - Soybeans

Deficiency Symptoms of Vitamin B1

An anemia in thiamin can lead to:

• Fatigue
• Depression
• Irritability
• Attention deficit
• Memory lost
• Muscular weakness
• Nerve damage