Forms of Vitamin B1: Thiamin exists in several forms, with thiamin mononitrate and thiamin hydrochloride being the most commonly used forms in dietary supplements.
Benefits of Vitamin B1:
- Energy Metabolism: Thiamin is essential for converting carbohydrates into energy, supporting proper metabolism, and the functioning of the nervous system.
- Nerve Function: Thiamin is involved in the transmission of nerve impulses, helping maintain healthy neurological function.
- Brain Health: Thiamin plays a role in cognitive function, memory, and mood regulation.
Symptoms of Vitamin B1 Deficiency: Vitamin B1 deficiency, known as beriberi, is rare in developed countries but can occur in individuals with poor dietary intake or certain medical conditions. Symptoms may include:
- Fatigue and weakness
- Loss of appetite
- Nervous system abnormalities
Recommended Doses: The recommended dietary allowance (RDA) for thiamin varies depending on age, sex, and life stage. For adults, the RDA ranges from 1.1 to 1.2 milligrams (mg) per day. It is important to note that individual requirements may vary based on factors such as overall health and lifestyle.
Interesting Facts about Vitamin B1:
- Thiamin was the first B vitamin to be discovered.
- Whole grains, legumes, nuts, and pork are good dietary sources of thiamin.
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- National Institutes of Health. Office of Dietary Supplements. Thiamin (Vitamin B1). Retrieved from https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
- Lonsdale, D. (2006). Thiamin. Merck Manual. Retrieved from https://www.merckmanuals.com/home/disorders-of-nutrition/vitamins/thiamin