Vitamin B1: Important for increasing energy and improving brain function

A healthy lifestyle and a balanced diet are very important to maintain our body's health and well-being. One of the important elements of a healthy eating plan is variety vitamins and minerals consumption. One of the most important vitamins is vitamin B1, also known as thiamine.

Vitamin B1 is one of the B vitamins whose main function is to help the body produce energy from food. Also, this vitamin is important for the maintenance of brain functions, the functioning of the nervous system, as well as the work of the heart and muscles.

We will discuss vitamin B1, its role in our body, sources, how to include it in our daily diet, possible deficiencies and their symptoms, as well as vitamin B1 supplements, recommended dosages and other important aspects.

The role of vitamins B1 in the body

Vitamin B1 is essential for our body because it is involved in many biochemical reactions, including energy production, fat, proteins and carbohydrates metabolism. In addition, this vitamin is important for the functioning of the nervous system, as it helps to produce neurotransmitters, which are responsible for the transmission of nerve impulses between neurons.

Vitamin B1 is also important for the health of the cardiovascular system, as it participates in the maintenance of electrolyte balance and promotes a normal heart rhythm. In addition, this vitamin can help strengthen the immune system, reduce inflammation and stress, as well as help reduce the risk of certain chronic diseases such as diabetes and heart failure.

Health benefits of vitamins B1

The benefits of vitamin B1 for the body are very diverse, here are some of the main properties of this vitamin:

• Energy role: Vitamin B1 is essential for energy production in the body. It helps convert carbohydrates into glycerol-3-phosphate, which is needed to make ATP (adenosine triphosphate), the energy source used by all cells.

• Brain function: Vitamin B1 is important for brain function because it is involved in the production of neurotransmitters and the transmission of nerve impulses. Studies show that taking this vitamin can help improve memory, concentration, and learning abilities.

• Nervous system health: Vitamin B1 helps maintain normal nervous system function and may reduce symptoms of peripheral neuropathies associated with diabetes, alcoholism or other conditions.

• Cardiovascular health: Vitamin B1 can help reduce the risk of heart failure and maintain a normal heart rhythm as well as good blood pressure.

• Immune systems strengthening: vitamin B1 is important for the functioning of the immune system because it is involved in the production of white blood cells and promotes the normal functioning of the immune response.

Vitamin B1 for energy production

As we have already mentioned, vitamin B1 is very important for energy production in the body. It helps convert carbohydrates into glycerol-3-phosphate, which is needed to make ATP, the energy source used by all cells. In addition, vitamin B1 participates in the metabolism of fats, proteins and carbohydrates, and also helps maintain normal blood glucose levels.

The energetic role of vitamin B1 is especially important during sports or physically demanding work. Studies show that taking this vitamin can help improve physical endurance, reduce fatigue and help to recover faster after heavy physical exertion. In addition, vitamin B1 can help reduce the effects of stress on the body and improve overall well-being and energy levels.

Vitamin B1 and brain function

Vitamin B1 is important for brain activity because it is involved in the production of neurotransmitters, the transmission of nerve impulses and the production of cellular energy. Studies show that a deficiency of this vitamin can cause brain dysfunction such as memory loss, concentration problems, mood swings and other problems.

Vitamin B1 may also help reduce the risk of neurodegenerative diseases such as Alzheimer's disease, Parkinson's disease, and other forms of dementia. Studies show that taking this vitamin can help reduce inflammation in the brain and cell aging

In addition, vitamin B1 is important for the functioning of the nervous system because it helps maintain healthy myelin, the fatty and protein layer that surrounds nerve fibers. Myelin is important for the transmission of impulses through the nervous system and ultimately for brain function. Thiamine deficiency can cause nervous system disorders such as neuropathy or brain damage, which can have long-term health consequences.

Food sources of vitamin B1

Vitamin B1 is found in a variety of foods, but most of it is in an inorganic form that is well absorbed in the intestines. Foods rich in thiamine include wheat germ, legumes, nuts, seeds, meat, dairy products, fruits and vegetables.

Particularly rich sources of vitamin B1 are:

• Wheat germ and whole wheat products: bread, pasta, cereals, etc.
• Legumes: beans, lentils, peas, soy, etc.
• Nuts and seeds: sunflower seeds, flax seeds, walnuts, almonds, etc.
• Meat: beef, pork, chicken, turkey, liver, etc.
• Dairy products: milk, kefir, yogurt, cottage cheese, etc.
• Fruits and vegetables: citrus fruits, bananas, strawberries, avocado, broccoli, cauliflower, spinach, squash, etc.

It should be noted that vitamin B1 can be destroyed during the production of the food product, such as during heating or drying. Therefore, it is best to eat fresh, unprocessed foods to get enough thiamine.

Vitamin B1 deficiency: symptoms and risks

Vitamin B1 deficiency is a rare phenomenon in modern society, but it can still occur due to poor nutrition, alcohol consumption, pregnancy, lactation or certain medical conditions. Thiamine deficiency can cause the following symptoms:

• Fatigue, weakness and lack of energy
• Difficulty with concentration and memory
• Disturbed appetite and digestion
• Nervous system disorders such as muscle weakness, numbness, pain or coordination problems
• Cardiovascular problems such as palpitations, low blood pressure or edema (swelling)

Long-term vitamin B1 deficiency can lead to more serious disorders such as beriberi or Wernicke-Korsakoff syndrome. Beriberi is characterized by nervous, cardiovascular and vascular disorders, while Wernicke-Korsakoff syndrome is a severe brain disorder that causes memory loss, confusion and other mental disorders.

To avoid vitamin B1 deficiency, it is important to eat a balanced diet with enough thiamine-rich foods and control your alcohol intake, as alcohol can interfere with the absorption and utilization of thiamine.

How to include vitamin B1 in your diet

To ensure adequate levels of vitamin B1, it is important to include a variety of thiamine-rich foods in your diet. Here are some tips on how to do it:

• Eat more whole wheat products like bread, pasta, cereal, etc. They are better than refined wheat products because they retain more nutrients, including vitamin B1.

• Include more legumes in your diet such as beans, lentils, peas, soy, etc. In addition to being a good source of thiamine, they are also a source of protein, fiber, minerals and other B vitamins.

• Eat more nuts and seeds such as sunflower seeds, flax seeds, walnuts, almonds, etc. They can be used as snacks or included in various dishes such as salads, porridges, yogurts and more.

• Choose a variety of fruits and vegetables that contain vitamin B1, such as citrus fruits, bananas, strawberries, avocados, broccoli, cauliflower, spinach, pumpkin, and more. Try to eat at least five servings of fruits and vegetables a day.

• Don't limit yourself to just one type of meat, such as beef, pork, chicken, turkey, liver, etc. Each type has different amounts of thiamine, so a variety will help ensure adequate intake.

Vitamin B1 Supplements: Types and Recommendations

It can be difficult for some people to get enough thiamine from food, especially if they follow a heavy diet or have certain health problems. In this case, vitamin B1 supplements may be recommended.

There are different types of vitamin B1 supplements, including tablets, capsules, drops, and injections. Most supplements contain synthetic thiamine, which is well absorbed by the body, but you need to pay attention to the dosage and quality.

The recommended intake of vitamin B1 varies depending on age, gender and body weight. Average recommended doses for adults are about 1.1-1.2 mg per day, and for pregnant women and nursing mothers - 1.4-1.5 mg per day.¹

It is important to note that consuming too much thiamine from supplements can cause side effects such as nausea, vomiting, headache, irritability, and more. Therefore, it is important to consult a doctor or other health care professional before taking any supplements.

Let's summarize

Vitamin B1 is an important element that helps maintain normal energy levels and brain function. Its deficiency can cause various symptoms such as fatigue, impaired concentration, nervous system disorders, etc. To ensure adequate thiamine levels, it is important to eat a variety of foods that contain vitamin B1, such as wheat germ, legumes, nuts, meat, dairy products, fruits and vegetables. If necessary, vitamin B1 supplements can be taken, but attention must be paid to dosage and quality.

It is important to remember that proper nutrition is an important part of a healthy and active lifestyle. Vitamin B1 is just one of many nutrients that are essential for our body to function. Therefore, try to eat a varied and balanced diet to ensure adequate nutrient intake and maintain a healthy lifestyle.