Vitamin B1 Thiamine

4 months ago • 3 min. read

Vitamin B1 Thiamine

Vitamin B1 belongs to the group of vitamins B1 to B12, which we refer to as B-complex. Under this name, it is possible to buy a vitamin supplement containing all the important vitamins of this group. But what if I only need one of them? Fortunately, you don't have to take the whole group - the most important vitamins from the B group can be obtained separately today.

The group of B vitamins was discovered in 1911 by Casimir Funk, who introduced the word "vitamin", which we use so often today. B1 - thiamine (or aneurin), is water-soluble and sensitive to heat. It maintains oxygen levels in the blood and is important for carbohydrate metabolism. It also contributes to the proper functioning of the nervous system, reduces stress, and supports heart health. It also has a very beneficial effect against fatigue.

Its increased intake is recommended in cases of nicotine, arsenic, or lead poisoning. If you think that you have no way to such poisoning, its reduced volume can also occur if you often and heavily drink tea or coffee. Both contain the substance tannin, which causes more difficult absorption of B1 into our body. Thiamine - B1 can be stored in the human body in an amount of approximately 30mg, which lasts us 4-10 days, so we must take it in food.

B1 is found in small amounts in almost every food of plant or animal origin. If we wanted to take it exclusively from food, the most vitamin B1 is found in: whole grains, rice, meat, and fish. It is found in yeast, unpolished rice, legumes, potatoes, eggs. From fruits, it is grapes and plums.

Lack of vitamin B1 manifests as muscle pain, fatigue, lack of appetite (this disease is called beri-beri). If the symptoms worsen, depression, irritability, confusion, degeneration of the cardiovascular system, and muscles appear. In our country, the disease Beri-beri is relatively rare, but you can develop it by long-term consumption of foods rich in carbohydrates but poor in thiamine: polished rice, white flour, refined sugar...

The recommended daily dose of vitamin B1 is approximately 1.5mg for men and 1.1mg for women (1.5mg for pregnant women). With great physical exertion or stress, the consumption of thiamine increases. Its overdose is almost impossible, it is water-soluble and we excrete it in urine.

B1 as a special form of supplementary nutrition should be taken especially by people exposed to long-term stress or heavy physical work. People who suffer from fatigue and a feeling of lack of energy. People who have an unbalanced diet and eat unilaterally for a long time. Or athletes and very active people who need an increased amount of energy and especially the proper functioning of the heart and muscles under load.

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