Vitamin B1 (thiamine)

RDA is 1.4 mg.

You can't store it in the body, and cooking destroys it. Eating too much processed and refined foods like white flour and white sugar can deplete vitamin B1. Heavy drinking stops it from being absorbed from food.

Where do you get it?

You get it from whole grains, sunflower seeds, seafood, bacon, beans, potatoes and nuts.

Actions:

Vitamin B1 is essential for energy; it keeps your nerves in good condition and is associated with preventing the growth of cataracts in the eye and the development of arthritis. It may help treat depression and memory loss.

Too much:

It is safe in doses of up to 100 mg a day. Very large amounts of 3000 mg or more a day may cause problems.

Too little:

Lack of vitamin B1 may cause tiredness, irritability, mental confusion, forgetfulness and depression. There may also be tingling and weakness in the limbs.

Severe deficiency results in the potentially fatal disease beri-beri.

Supplement:

It is probably best to take a supplement of vitamin B complex preparations, rather than something that contains only vitamin B1. A mixture is better absorbed and more effective in maintaining the body's vitamin balance.

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