sunflower seeds

Vitamin B1 (Thiamine)

Interesting facts about Vitamin B1 (Thiamine):

  • Vitamin B1 is a water-soluble vitamin
    Vitamin B1 (thiamin) is a water-soluble vitamin, which means that it is easily absorbed in the body (as most of the body is made of water and so are most of the foods eaten), but some of it may be lost in cooking.
  • Vitamin B1 is needed to metabolise carbohydrates
    Vitamin B1 (thiamin) is needed to help metabolise carbohydrates from foods eaten. Carbohydrates are the main source of energy for the body and it is particularly needed for the brain, which is the biggest user of the energy produced in the body.
  • Certain foods can quickly deplete vitamin B1 levels
    Certain foods, if eaten at the same time as foods rich in vitamin B1 (thiamin) can destroy (or block) the vitamin B1 (thiamin). Foods such as alcohol and tea cause vitamin B1 (thiamin) to not be absorbed from the food eaten.
Vitamin B1 (thiamin) levels are quickly depleted and will need to be replaced at various times of stress on the body
  • Vitamin B1 is quickly used in certain situations
    Vitamin B1 (thiamin) levels are quickly depleted and will need to be replaced at various times of stress on the body or increased metabolic activity, such as illness, fever, overactive thyroid, stress (both physical and mental), strenuous physical activity. All these can greatly reduce vitamin B1 (thiamin) levels and cause a deficiency.
  • Magnesium and the other B vitamins help absorb vitamin B1
    The vitamin B1 (thiamin) from foods (or supplements) will be absorbed at a much better rate when foods (or supplements) rich in the other B vitamins (vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B12) and magnesium are eaten at the same time as foods rich in vitamin B1 (thiamin).
  • Vitamin B1 is high in wholegrains and meat
    Certain foods are really rich in vitamin B1 (thiamin) and can be easily found in most people's diets - wholegrains as well as in meat.

References

  1. Abbas ZG, Swai AB. Evaluation of the efficacy of thiamine and pyridoxine in the treatment of symptomatic diabetic peripheral neuropathy. East Afr Med J 1997;74(12):803-808
  2. Ambrose, ML, Bowden SC, Whelan G. Thiamin treatment and working memory function of alcohol-dependent people: preliminary findings. Alcohol Clin Exp Res. 2001;25(1):112-116
  3. Duran M, Wadman SK. Thiamine-responsive inborn errors of metabolism. J Inherit Metab Dis 1985;8 Suppl 1:70-75
  4. Food and Nutrition Board, Institute of Medicine. Pantothenic acid. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B-6, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy Press; 1998:357-373
  5. Griffith HW. Minerals, Supplements and Vitamins - The Essential Guide. 2000 Fisher Books, USA
  6. Lieberman S, Bruning N. The Real Vitamin and Mineral Book - Using Supplements for Optimal Health. 3rd Edition. Avery Publishing, New York, 2003
  7. Ranganathan LN, Ramaratnam S. Vitamins for epilepsy. Cochrane Database Syst Rev 2005;(2):CD004304
  8. Rodriquez-Martin JL, Qizilbash N, Lopez-Arrieta JM. Thiamine for Alzheimer's disease (Cochrane Review). Cochrane Database Syst Rev. 2001;2:CD001498
  9. Osiecki, Henry, The Nutrient Bible 2002, BioConcepts Publishing

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