Vitamin B1
Vitamin B1 is also known as thiamin or thiamine, was formerly known as aneurine, and is one of the group of B vitamins.
See also an overview of the main vitamins.
Active Form of Vitamin B1:
The active form of vitamin B1 (thiamine) is thiamine pyrophosphate (TPP), which is formed by the transfer of a pyrophosphate group from ATP to thiamine.
Functions of Vitamin B1:
The main functions of vitamin B1 are:
- Brain development and function including healthy functioning of the nervous system, alertness, and emotions / mood.
- Conversion of food into energy via normal metabolism - also promotes a healthy appetite and digestion
- (General) energy boost and overall sense of well-being, which can even include reduced blood pressure in some cases.
- Coenzyme for four enzymes (listed below - this information is useful to people who also need to understand the chemical reactions within the body, i.e. specific details about metabolism):
- pyruvate dehydrogenase
- α-ketoglutarate dehydrogenase
- branched-chain amino acid α-ketoacid dehydrogenase
- transketolase
Reasons for vitamin B1 supplements include support for emotional balance, e.g. to help alleviate depression, low self-esteem and sometimes even sleeping problems and mental agility e.g. memory and cognition, especially in older people.
Sources of Vitamin B1:
There are many different types of foods that include some vitamin B1.
Examples of sources of vitamin B1 follow below:
- Whole grains
- Brown rice
- Wholemeal pasta
- Cereals
- Yeast
- Meat e.g. pork and liver
- Nuts e.g. peanuts
- Beans
- Peas
- Pulses
- Potatoes
- and various vegetables such as asparagus, cauliflower and kale.
Food processing and especially high temperatures can destroy vitamin B1. For example, toasting a slice of bread can destroy up to 33% (i.e. one third) of its vitamin B1 content. Vitamin B1 can also be destoyed by certain anti-nutrients such as alcohol, caffeine and even stress.
Problems due to insufficient or too much Vitamin B1:
Signs of Deficiencies of Vitamin B1 |
Dietary deficiency is rare because vitamin B1 is found in most foods. Moderate deficiency may induce anxiety, depression and irritability. Extreme Deficiency can lead to:
|
Signs of Excessive Intake of Vitamin B1 |
Excessive doses (possibly by injection) may lead to very rare toxic symptoms such as:
The above are not associated with ordinary dietary intake of thiamine. |
See also what is a balanced diet?.
