All you need to know about vitamin B1: definition, benefits, foods and recommended dosage

Definition of vitamin B1

Visit vitamin B1 is a water-soluble vitaminwhich humans cannot synthesize. It is also called thiamine. It is supplied by the diet, and is converted in the liver into thiamine pyrophosphate (TPP), the active form of vitamin B1.

Role and benefits of vitamin B1

The best-known role of vitamin B1 is to energy production from carbohydratesand alcohol degradation. But this molecule has other advantages:

• Thiamine appears to be effective in countering the rise in "bad" cholesterol and triglycerides (diabetes).
• Thiamine slows down glycation, one of the driving forces behind human aging.
• It would also help prevent and treat lead poisoning.
• It improves survival in the face of AIDS.
• It improves heart failure.
• It regulates mood and improves access to memory, and generally helps the brain to function properly.

Foods rich in vitamin B1 / Thiamine

Almost all foods contain vitamin B1. Pork, nuts (walnuts, pistachios, etc.), offal and wholegrain cereals (as opposed to refined cereals) are particularly rich in them.

Vitamin B1 and steaming

Just like the others vitamins water-soluble, thiamine escapes in cooking water, hence the importance of steamingand cooking food for only as long as necessary.

Recommended daily allowance of vitamin B1

According to official bodies, the recommended dosage of vitamin B1 after adolescence is between 1.2 and 1.5 mg/day. However, some avant-garde and alternative media recommends raising dosage to 2.4 mg/day for adults. In fact, official health websites suggest that you increase recommended intake by 0.5 to 1.5 mg per day for athletes.

In any case, the difference will not be counter-productive or harmful to the body, and the organism is very good at eliminating an overdose through the urine.

Should I take vitamin B1 supplements?

A priori, you should not be subject to vitamin B1 deficiency. In fact, deficiency occurs in poor countries, where malnutrition and under-nutrition are rife. In industrialized countries, deficiency will only affect people who are undernourished or suffering from chronic alcoholism, as well as the elderly in whom assimilation may be poor.

If you consume sufficient quantities of proteins offal and meat products vegetables seasoned or cooked, if you're not a heavy smoker or suffer from chronic alcoholism, you probably don't need supplements.

REMINDER: this article is one of the chapters in the Blooness feeding guidea white paper designed to bring together the ingredients of the ideal diet for humankind. Click here for the table of contents:

If this is not the case, we suggest you consult a doctor who will be able to tell you what vitamin B1 supplementation you should be taking.

Conclusion

Except in very specific cases, vitamin B1 is amply supplied by your diet. No need to worry about it.

Previous chapter: vitamin C.
Next chapter: vitamin B2.