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Vitamin B1

Alexey Portnov, medical expert
Last reviewed: 20.11.2021

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This vitamin should be constantly replenished in the body, because vitamin B1 is water soluble. It does not linger and does not accumulate in the body. Vitamin B1 is very good at fighting neuritis, so people with a depleted nervous system should always include it in the diet.

The properties of vitamin B1

Its second name is thiamine. This vitamin can be treated thermally, because it has the ability to withstand very high temperatures - up to 140 degrees. But this property is retained only in an acidic environment, and in neutral or alkaline when heated, vitamin B1 begins to break down.

Daily requirement for thiamine

It ranges from 1.6 to 2.5 mg for a male, 1.3 to 2.2 mg for a woman, and 0.5 to 1.7 mg for a child under 16 years of age.

trusted-source [1], [2], [3], [4], [5]

When you need high doses of vitamin B1

Under heavy loads - mental and physical
During physical education and sports
When the diet is saturated with carbohydrates
When a person works in conditions of low temperatures (for example, in a country with a cold climate)
Under stress
When the body is saturated with toxins (including alcohol and tobacco)
In pregnancy

Effect on the body of vitamin B1

This vitamin activates the metabolism, and therefore helps to control weight. Vitamin B1 is involved in carbohydrate metabolism, as well as in the exchange of amino acids. Thiamin (vitamin B1) helps the products to oxidize so that they can actively split in the body. Thanks to vitamin B1 fatty acids are formed, and also promotes the transition of carbohydrates from flour and other high-calorie foods to fats.

trusted-source [6], [7], [8], [9], [10], [11]

Symptoms of vitamin B1 deficiency

Broken attention and bad memory
Depressive state
Constant feeling of fatigue
The hands are shaky
Obsessive thoughts and feelings of inferiority
Strong and groundless irritability
Bad sleep
Severe headaches
Weakness in muscles
Poor appetite and its constant decline
Delayed breathing and shortness of breath even at low loads
Heart beats often and unevenly
Severe pain in calves
Burning sensations in the skin of the hands and feet

Stability of thiamine

Vitamin B1 is able to break down when cooking, that is, the thermal drops on it are detrimental. Vitamin B1 also breaks down when storing foods, and the more it collapses, the more they are stored.

Causes of thiamine deficiency

If the body lacks vitamin B1, then you need to reconsider your diet. Vitamin B1 can be missed if a person consumes a lot of carbohydrates, often drinks alcoholic beverages, consumes a lot of coffee. When a person is in a state of stress, the amount of thiamine is constantly decreasing.

Deficiency of thiamine occurs when a lot of protein food is on the menu of a person.

What foods contain a lot of vitamin B1

In pine nuts - 33, 8 mg
In the pistachio nuts - 1 mg
In peanuts, 0.7 mg
In pig meat - 0.6 mg
In lentils - 0, 5 mg
In oatmeal, 0.49 mg

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