Benefits Of Vitamin B1

During the Second World War the officers and guards in Japanese POW camps became ill, but the prisoners did not.

It was later found that the reason for this was because the prisoners were given cheaper brown rice to eat, whereas the officers and guards were given more expensive white rice to eat.

Once the Japanese realised what was going on they switched the rice around, and soon after the POWs became ill as a result of a vitamin B1 deficiency, a vitamin that is removed when wholegrain rice is polished to make white rice.

What Does Vitamin B1 Do?

Vitamin B1 is also known as thiamin and is a member of the vitamin B complex. It is a water soluble vitamin that is needed to convert carbohydrates into energy which the body then uses as a source of fuel.

The presence of vitamin B1 in the diet is very important, as even a slight deficiency can cause fatigue, nausea, loss of appetite, digestive upsets, memory loss, poor concentration and depression.

If the deficiency gets worse it can lead to constipation, pins and needles, aching muscles, burning sensations in the feet and an overall reduced level of mobility.

In severe cases a vitamin B1 deficiency can lead to the disease beriberi which is fatal. Although this is a relatively rare disease in westernised countries, in countries where a lot of white rice is eaten it can be quite common.

How Much Vitamin B1 Do You Need?

The RDA for vitamin B1 is 1.4mg.

What Causes Vitamin B1 Deficiency?

In western countries the most common cause of vitamin B1 deficiency is excessive alcohol consumption and smoking.

Carbonated drinks, long term use of antacids, over cooking food and drinking large amounts of coffee or tea can also deplete your body of vitamin B1.

Signs Of Vitamin B1 Deficiency

• Fatigue
• Muscle Wasting
• Pins And Needles
• Personality Changes

Where Do You Get Vitamin B1?

Fish, especially cod, and most meats are a good source of vitamin B1. As are peas, beans, nuts and seeds. If vitamin B rich foods are eaten with foods containing vitamin C it’s absorption can be increased.

Who Needs Extra Vitamin B1?

If you are on a high carbohydrate diet, exercise regularly or have a physically active job you may benefit from increasing the amount of vitamin B1 you consume to 10-50mg.

Women with pre-menstrual syndrome (PMS) or people suffering from neurodegenerative diseases may also benefit from high doses of vitamin B1.

Vitamin B1 Supplements

As a maintenance dose you can take 2mg daily.

Best Food Sources Of Vitamin B1

• Roast Pork
• Cod
• Peas
• Peanuts
• Wheatgerm
• Brazil Nuts
• Wholemeal Bread
• Porridge
• Oatmeal