Vitamin B1: needs, recommended intake, signs of deficiency

Do you know the benefits of vitamin B1 and where to find it? What is the ideal dose of this vitamin and possible side effects? We suggest you take an interest in vitamin B1.


What is Vitamin B1?

Vitamin B1 is also called thiamine and aneurine. Soluble in water, is part of all B vitamins, along with vitamins B2, B3, B5, B6, B8, B9 and B12. Ji the human body cannot synthesize and must therefore be provided with food.

What is vitamin B1 used for?

Vitamin B1 is a coenzyme used for the metabolism of amino acids and the conversion of carbohydrates into energy. In the liver, it is converted to thiamine pyrophosphate (TPP) by thiamine diphosphokinase.

Due to its role in converting carbohydrates into energy, vitamin B1 has benefits to the nervous system, memory, concentration and thinking. It also ensures the proper functioning of various muscles in the body, especially the digestive sphere.

Thiamine is also used to treat alcoholism. Indeed vitamin B1 breaks down alcohol molecules. The contribution of this vitamin is also vitamin B6 is designed to support the liver and nerve chains after cessation of alcohol consumption. Sometimes we use vitamin B1 for pain : related to vitamins B6 and B12 and has an analgesic effect at high doses by inhibiting the transmission of nerve stimuli.

Vitamin B1, linked to vitamin B6 and arginine, would treat fatigue, although this effect is not officially recognized by the European health authorities (EFSA, the European Food Safety Authority and the European Commission). It is also used to combat muscle cramps.

What are the symptoms of vitamin B1 deficiency?

Vitamin B1 deficiency can cause heart failure and neurological disorders.

Thiamine deficiency can cause diseases such as avitaminosis. This includes severe fatigue, weight loss, neurological and cardiac disorders, limb edema and pain. Gayet-Wernicke encephalitis is also a disease associated with vitamin B1 deficiency. Symptoms include eye paralysis, impaired coordination, or confusion memory loss.

Vitamin B1 deficiency is often seen in people who are alcoholics, those who have chronic bowel disease, who have had stomach surgery (impaired absorption), or those who consume too many carbohydrates. Excessive consumption, on the other hand green fish can cause vitamin B1 deficiency. In fact, thiamine, an enzyme found in the meat of certain fish, destroys thiamine.

When do you need vitamin B1?

Vitamin B1 supplementation is available as tablets and a solution for injection. Thiamine is often combined with other B vitamins and magnesium. Use of vitamin B1 supplements is used to treatalcoholism, because excessive alcohol consumption leads to a deficiency of vitamins B1 and B6. Thiamine tablets are also indicated for the treatment of peripheral neuropathy or Gayet-Wernicke encephalitis, such as those that may occur after bariatric surgery. It is also advisable to take vitamin B1 and B6 supplements to treat temporary adult fatigue.

What are the recommended amounts of vitamin B1?

ANSES (National Agency for Food, Environment and Occupational Health and Safety) defines the need for vitamin B1 based on carbohydrate intake. Therefore, nutrient claims are expressed in milligrams per megajoule (mg / MJ) of energy consumed. The average nutrient requirement (ANR) is 0.072 mg / MJ and the population reference nutrient (RNP) is 0.1 mg / MJ. For infants up to 6 months of age, the satisfactory dose is 0.2 mg daily.

Some sources report recommended vitamin B1 intake in milligrams per day: 1.3 mg / d for men and 1.2 mg / d for women.

For supplements vitamin B1 sold in pharmacies, the dose depends on the disorder being treated. For example, we recommend In the absence of 1-2 tablets of 250 mg per day.

Where can I Find Vitamin B1 in Food?

Foods high in vitamin B1 may containof plant and animal origin. The main sources are edible yeast and baking yeast (more than 11 mg / 100 g). Thiamine is slightly less present in royal jelly, whole grains, sunflower seeds, chestnuts, pork or even seafood.

What is the risk of vitamin B1 overdose?

Vitamin B1 is absent does not pose a risk in case of overdose. When the maximum threshold is reached, thiamine is excreted in the urine. However, some vitamin B1 medications indicate possible side effects from overdose, such as headache, nausea, irritability, and. hypertension. It is sufficient to discontinue treatment to resolve this effect.

In addition, pregnant women should not take more than 3 mg / d of vitamin B1. Also not recommended for breast-feeding women take vitamin B1 supplements due to a lack of information on the effects of this vitamin in breast milk.

Can Vitamin B1 Protect Against Mosquitoes?

According to some naturopaths, taking high doses of thiamine would cause an unpleasant odor on the skin. mosquitoes and prevent stinging. Nevertheless, several scientific institutions, such as the Institut Pasteur, deny the effectiveness of vitamin B1 against mosquitoes. 2005 A study published in the Journal of the American Mosquito Control Association showed that the thiamine supplement had no noticeable effect on mosquito repellent. Therefore, health authorities, especially the Ministry of Health, do not recommend the use of vitamin B1 as a repellent.

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