Vitamin B1 supports formation of stomach acid, is needed for carbohydrate metabolism and energy production, optimizes brain function and learning ability, promotes mental alertness and memory, counteracts depression, is needed for blood cell formation, is needed for healthy nervous system, coordinates how nerves and muscle cells communicate, and is needed for a healthy heart, stomach, and intestinal muscle tone. Sources include whole grains, legumes, certain meats and fish, mushrooms, sunflower seeds, tuna, asparagus, broccoli, brussel sprouts, romaine lettuce, spinach, tomatoes.
Quick Facts
-Helps convert nutrients into energy
-Used to make other compounds used in many cellular processes
-All organisms use thiamine, but only bacteria, fungi, and plants make it [46]
-Supports function of the heart
-Important for neurological development
-Supports formation of stomach acid, needed for carbohydrate metabolism and energy production, optimizes brain function and learning ability, promotes mental alertness and memory, counteracts depression, may be associated with reduced risk of cataracts, may slow atherosclerosis, needed for blood cell formation, needed for healthy nervous system, coordinates how nerves and muscle cells communicate, needed for healthy heart, stomach, and intestine muscle tone [160]
RDI Males 19 – 30 yrs: 1.2 mg Females 19 – 30 yrs: 1.1 mg [128]
Deficiency -Extreme fatigue, muscular weakness, loss of appetite, vague aches, pains, or tingling sensations, numbness in hands and legs, heart abnormalities like palpitations or an enlarged heart, lung congestion and difficulty breathing, gastrointestinal disorders like indigestion or constipation, Crohn’s disease, canker sores, stunted growth, mental problems like forgetfulness and confusion, nervous irritability or depression, vague fears or feelings of threats -Severe deficiency: nerve damage that may lead to paralysis of the leg, brain damage and a form of dementia called Wernicke-Korsakoff syndrome [160]
Toxicity
-Unlikely to reach toxicity, especially from food alone. There is not established toxic level of B1, and the body will flush out excess through urine [163].
Sources
Whole grains, legumes, certain meats and fish [46], mushrooms, sunflower seeds, tuna, asparagus, broccoli, brussel sprouts, romaine lettuce, spinach, tomatoes [160]
