Also known as thiamin, vitamin B1 is one of the first organic compounds to be recognized as a vitamin. Like all the B vitamins, it is water-soluble, and in conjunction with the other B vitamins, B1 is an essential aid in the metabolic process.
Vitamin B1 occurs naturally in foods such as legumes like beans and lentils, milk, nuts, oats, oranges, asparagus, kale, cauliflower, potatoes, pork, brown rice, sunflower seeds, flax, wheat, whole grain rye and yeast. Because only small amounts of vitamin B1 are stored in the body, depletion can occur within 14 days.
Vitamin B1 is essential for a stable metabolism. It helps the body convert carbohydrates to energy and metabolizes proteins and fats. It is integral to nervous system and muscle functioning, it facilitates digestion, and is said to increase energy, fight stress and help to prevent memory loss.
A vitamin B1 deficiency will affect the whole body since it is present in every cell, but the heart and the central nervous system are the most sensitive to inadequate vitamin B1 intake.
Symptoms of a mild vitamin B1 deficiency include fatigue, irritability and irregular sleep. In more severe forms, such as beriberi and Wernicke-Korsakoff syndrome, symptoms can include irregular heartbeat, digestive irregularities and weakness in the arms and legs. Untreated, a vitamin B1 deficiency can lead to severe weight loss and death.
The recommended daily B1 dosage for adults is 1-2 mg, but for adults with a mild B1 deficiency the recommended dosage is 5-30mg per day. Since vitamin B1 is water-soluble, it is difficult to overdose; any B1 that the body cannot use will be expelled in the urine.
Areca nuts and the herb horsetail will chemically change vitamin B1, and so should not be taken with vitamin B1 supplements. Interactions with drugs and other side effects to vitamin B1 are rare, however, it is always best to consult with a health care professional before adding any supplement to your current regime.