It is a water-soluble vitamin, and thus the body needs a continuous supply of the vitamin from food. Very little of this vitamin is stored in the body, and depletion of this vitamin can happen within 14 days.

Like a few other B complex vitamins, thiamine is also considered an "anti-stress" vitamin because it is believed to boost the activity of the immune system and improve the body's ability to endure tense conditions.

Thiamine is found in both plants and animals and plays a crucial role in certain metabolic reactions of the body. Thiamine is especially essential during exercise, when energy outflow is high.

Benefits of Vitamin B1 -

«Essential for the proper metabolism of sugar, carbohydrates, proteins and starch to provide energy - adenosine triphosphate (ATP) to the body.

«It helps maintain a fit and well functioning nervous system as well as helps proper function of the heart and the muscular system.

«Anti-stress vitamin and boosts the activity of the immune system and improves the body's ability to cope tense conditions.

«Vitamin B1 enhances blood circulation, helps blood formation.

«It is used in the biosynthesis of a number of cell constituents, including the neurotransmitter acetylcholine and gamma-aminobutyric acid (GABA).

«It is essential for the manufacture of hydrochloric acid, and therefore plays an important part in digestion.

«It is also largely responsible for proper functioning of the brain and may help cope with depression. Helps with memory and learning.

«In some cases, it is said to aid in arthritis, cataracts as well as infertility.

Deficiency of vitamin B1 -

Deficiency of Vitamin B1 will result in beriberi. Symptoms include swelling, tingling or burning sensation in the hands and feet, confusion, difficulty breathing due to fluid in the lungs, and uncontrolled eye movements (termed as nystagmus).

Wernicke-Korsakoff syndrome is a brain disorder caused by thiamine deficiency. It involves neural damage in the central and peripheral nervous systems and is generally caused by undernourishment accompanied by regular alcohol consumption. Korsakoff syndrome is characterize by memory loss. High doses of thiamine can slightly improve faulty muscle coordination, but rarely improves the memory loss.

Cataracts - people with plenty of protein and vitamins B1 in their diet are less likely to develop cataracts.

Heart failure - Thiamine deficiency may contribute to the development of congestive heart failure (CHF). Eating a balanced diet, including thiamine, and avoiding stuff that depletes this vitamin is essential, particularly for those at the initial stages of CHF.

Alzheimer's disease - Although not fully proven, but assumed that thiamine deficiency can lead to this disease because of the effect it has on the brain and the symptoms that people develop when deficient in thiamine. Deficiency may also lead to extreme fatigue, irritability, constipation, edema (fluid retention) and an enlarged liver.

Symptoms of Vitamin B1 deficiency -

«Poor memory

«Poor coordination of body parts

«Weak and sore muscles

«Changes in heart beat

«Mood swings accompanied by irritability

«Stressful breathing

«Loss of appetite

«Gastrointestinal disturbances

«Tingling sensation in feet

«Nervousness

«Numbness of the hands and feet

«Severe weight loss

Who is prone to be deficient?

Thiamin deficiency is rare. However, a decline in vitamin B1 levels in the body automatically occurs with age, irrespective of health condition.

«Deficiency is most common in alcoholics (alcohol interferes with the absorption of thiamin through the intestines), all people whose body does not readily absorb the vitamin due to some malfunctioning, and those eating a very poor diet.

«It is also common in children with congenital heart disease.

«People with chronic fatigue syndrome are also prone.

«Individuals undergoing regular kidney dialysis.

Dosage -

The Recommended Dietary Allowance (RDA) is about 1.4 mg per day for males, and for females - about 1.0 mg per day. About 50 mg is usually used in supplementation.

This dosage is the minimum that one requires per day, to ward off deficiency of the vitamin. Remember to keep the toxicity level in mind.

Large doses (5,000 to 10,000 mg) can cause headaches, irritability, rapid pulse, and weakness

Sources of Vitamin B1 -

Thiamine is found in both plant and animal sources.

Sunflower seeds, whole grain cereals, peanuts, wheat bran, whole wheat flour, wheat germ, sea-fish, liver, egg-yolk, kidney beans all contain good amounts of thiamin

Vitamin B1 can also be found in multivitamins (including children's chewable and liquid drops) or B complex vitamins.

Storage of Vitamin B1 -

If you want to derive the maximum vitamins possible from food - then refrigerate fresh fruits and veggies, and keep milk and grains away from strong light.

Water-soluble vitamins are easily destroyed and washed during food preparation and storage. If you are taking vitamin B1 supplements, store them at room temperature in a dry place that is free of moisture.