What is Vitamine B1
Thiamine (vitamin B1) is essential for the body’s energy supply. It is also important for the proper functioning of the heart muscle and nervous system. The storage capacity of vitamin B1 is limited, so a daily supplement is necessary.
Functions of Vitamin B1
Collagen formation: Collagen is responsible for the firmness and elasticity of the skin. Without sufficient vitamin B1, collagen production cannot occur.
Energy metabolism: Vitamin B1 helps release energy from carbohydrates (sugars).
Nervous system: Vitamin B1 is found in the cell walls of nerve fibers and therefore plays an important role in transmitting nerve impulses. Vitamin B1 is also important for proper brain function.
Foods rich in Vitamin B1
Vitamin B1 is abundant in whole grain products, but also in potatoes, vegetables, meat, and milk. A significant amount of vitamin B1 can be lost during food preparation. White rice, for example, contains only one percent of the vitamin B1 found in whole grain rice. Cooking vegetables loses two-thirds of the vitamin. Freezing vegetables does not negatively impact their vitamin B1 content.
Causes of deficiencies
Alcohol: High alcohol consumption can hinder vitamin B1 absorption.
Pills: Taking the pill leads to an increased need for vitamin B1. Many other medications also negatively impact vitamin B1 levels.
Increased requirements: The body can store only a small amount of vitamin B1, so a deficiency can occur if the body requires extra amounts. The body experiences an increased need during strenuous physical exertion, stress, burns, thyroid disorders, liver disease, breastfeeding, and during growth.
Food: Vitamin B1 is found in abundance in only a few foods. It is much more often deficient altogether, for example, in products containing white sugar, white flour, and white rice. Drinking coffee and tea negatively impacts the body’s stored vitamin B1 levels.
| Food Item | Amount | Milligrams |
|---|---|---|
| Brewer’s yeast | 10 g | 1.20 |
| Pork chop | 100 g | 0.85 |
| Oat flour | 100 g | 0.65 |
| Sunflower seeds | 30 g | 0.60 |
| Wheat germ | 30 g | 0.45 |
| Potato | Medium | 0.24 |
Applications
Physical exertion: Strenuous physical activity and athletic performance increase vitamin B1 consumption. Supplemental vitamin B1 can improve performance.
Fatigue: For people with increased vitamin B1 consumption, supplementation can help combat fatigue. This applies to pregnant and breastfeeding women, women taking birth control pills, young people, diabetics, and those with chronic illnesses.
Immunity: Vitamin B1 strengthens the immune system, especially when taken as a vitamin B complex.
Consequences of a disturbed vitamin B1 balance
- Anemia.
- Difficulty concentrating, confused behavior, headaches.
- Palpitations, low blood pressure, shortness of breath.
- Fatigue, poor wound healing.
- Muscle weakness.
Daily amount
Recommended daily amount of thiamine (milligrams)
| Man | 1,1 |
| Women | 1,1 |
