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Vitamin B1

(Known as Thiamin, Vitamin B1)

tickBoosts energy
tickVitamin
tickAids definition & fat loss
How does it work?
Vitamin B1, also called thiamin, is one of eight water-soluble B vitamins that your body needs on a regular basis.
How does it work?
Thiamin was the first B vitamin to be discovered, hence the name vitamin B1. All B vitamins help the body convert carbohydrates into sugar, which is "burned" to produce energy. B complex vitamins also play an important role in maintaining muscle tone along the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver. Thiamin has also shown promise in treating a number of other disorders, including depression, anxiety, and stress.

A deficiency in vitamin B1 tends to occur in people who eat a high-sugar diet, or drink a lot of alcohol. A deficiency makes it difficult for your body to digest carbohydrates. As a result, a substance called pyruvic acid builds up in the bloodstream, causing a loss of mental alertness and breathing difficulties. Nerve cells require vitamin B1 in order to function normally.

Because dietary thiamin requirements are based on caloric intake, individuals who consume more calories, such as athletes, are likely to require a higher than average intake of thiamin to help convert the extra carbohydrates into energy.

The B vitamins also help to lower homocysteine levels in your body. Homocysteine is an amino acid (an amino acid is a "building block" for protein) found in your blood. Homocysteine levels can increase when your body doesn't completely transform the amino acid methionine (which comes from food) into the various derivatives needed for the formation of protein in the tissues of your body. For most people, the rise in homocysteine is caused by a deficiency in the B vitamins [1, 2, 3].

Wheat germ, whole wheat, peas, beans, enriched flour, fish, peanuts, and meat are all good sources of vitamin B1. Most experts believe that thiamin HCL is the most effective form of thiamin supplement available, as it is more efficiently absorbed in the body.
How do I use it?
At supplemental and dietary levels, vitamin B1 is nontoxic. There are no side effects linked with commonly recommended dosages of thiamin; the body efficiently flushes out any excess through urine. However, very high doses can cause drowsiness.
What results can I expect?
If you're deficient in vitamin B1, using a supplement will help to raise your energy levels and prevent symptoms of a deficiency.
What can it be combined with?
The vitamin can be taken as part of a B-complex or high-quality multi-vitamin supplement.

1. Hung, C.J., Huang, P.C., Lu, S.C., Li, Y.H., Huang, H.B., Lin, B.F., Chang, S.J., & Chou, H.F. (2002). Plasma homocysteine levels in Taiwanese vegetarians are higher than those of omnivores. Journal of Nutrition, 132, 152-158
2. Seshadri, S., Beiser, A., Selhub, J., Jacques, P.F., Rosenberg, I.H., D'Agostino, R.B., Wilson, P.W., & Wolf, P.A. (2002). Plasma homocysteine as a risk factor for dementia and Alzheimer's disease. New England Journal of Medicine, 346, 476-483
3. Verhoef, P., Kok, F.J., Kruyssen, D.A., Schouten, E.G., Witteman, J.C., Grobbee, D.E., Ueland, P.M., & Refsum, H. (1997). Plasma total homocysteine, B vitamins, and risk of coronary atherosclerosis. Arteriosclerosis, Thrombosis, and Vascular Biology, 17, 989-995

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