Also commonly known as Thiamin, one of the key benefits of Vitamin B1 is that it helps your body turn blood sugar into energy.
A key component in your daily health maintenance, it is crucial to nervous system, cardiovascular and muscle function.
The benefits of Vitamin B1 come through seeing in one a healthier mental state; generally B Vitamins are found to be key to better brain function.
Vitamin B1 is also a digestive aid, helping to produce hydrochloric acid in your stomach, where is helps break down food. Also assisting in the conversion of carbs into energy, it’s essential for energy.
Because it’s a water-soluble part of the Vitamin family, it is eliminated by the body in urine, so a daily supply is required to maintain the benefits of Vitamin B1.
Depletion of this essential nutrient can occur in as few as 14 days; the recommended daily intake is 1.1 mg for women, and 1.5 for men.
High-Quality Sources of B1
The purest Vitamin B1 can be found with daily intake of foods high in Vitamin B1, such as:
- Whole grain cereal
- Whole-wheat flour
- Wheat germ
- Certain kinds of beans.
Also rich in Vitamin B1 are shellfish, fresh-water fish and unpolished grains, cereals and bran. Other good sources include eggs, oatmeal and fruits such as oranges. By eating a diet rich in these, you can easily have all the benefits of Vitamin B1.
Although it is rare in the U.S. for someone to have a deficiency in Vitamin B1, symptoms may manifest in several ways, including impaired mental function, skin sensitivity, and heart and nervous system symptoms.
Minor symptoms may include loss of appetite, forgetfulness, irritability and fatigue. Severe, chronic Vitamin B1 deficiency (also known as beriberi) can lead to complications with your nervous system and brain function, and cardiovascular and gastrointestinal systems.
B1 deficiency can cause you to miss out on the many benefits of Vitamin B1.
Vitamin B1 deficiency can be averted by either the purest Vitamin B1 being introduced with foods, or through multi-vitamin tablets.
Despite the benefits of Vitamin B1, too much of a good thing is possible, so look for signs of Vitamin B1 toxicity, such as:
- High blood pressure
- Heart palpitations
These side effects are rare however, because Vitamin B1 is water-soluble, excess amounts expelled through urination, and the benefits of Vitamin B1 outweigh the risks.
How to Take Vitamin B1
As part of your daily vitamin maintenance in getting the benefits of Vitamin B1, it’s advised that you take Vitamin B1 with other B Vitamins, especially B2 and B6.
The effects of Vitamin B1 can be seen more comprehensively with the addition of other B Vitamins, these work together more effectively within your body, each helping the other become more readily absorbed.
Be aware too that the benefits of Vitamin B1 can be lessened with certain drug interactions. Anti-acids, barbiturates, diuretics, and tobacco use have been shown to reduce the ability of Vitamin B1 to be absorbed into the system, leading to decreased levels in the body.
One of the best ways to ensure that your body is getting all the b-vitamins and other beneficial nutrients is to use a high-quality multi-vitamin supplement.
I personally use Total Balance from Xtend-Life. It is the best I’ve come across so far and it really has had an impact on my health.