Boosts energy levels
Helps maintain a good vision
Improves sleep quality
Supports healthy skin- Thiamin deficiency causes weakness, fatigue, irritability, poor appetite, sleepiness, confusion, depression, and even death.
Vitamin B1, or thiamin, is an essential vitamin that helps keep your body healthy. It also plays a role in maintaining energy levels and helping your body metabolize carbohydrates.
Thiamin is found in whole grains, legumes, nuts, seeds, fish, meat, poultry, eggs, dairy, and vegetables.
There are two forms of vitamin B1: thiamine mononitrate (B1M) and thiamine hydrochloride (B1H).Both documents are used in supplements.
Why is thiamin B1 important?
• Boosts energy levels
We are helping to boost the metabolism of food into usable fuel for our bodies. This can help with weight loss if you’re trying to lose fat.
• Maintains a good vision
A lack of this nutrient may cause blurry eyesight.
• Improves sleep quality
This vitamin supports proper sleep patterns by regulating how much serotonin we produce during sleep. Serotonin is a neurotransmitter that affects mood and behavior. A low level of it has been linked to insomnia.
• Supports healthy skin
It’s necessary for the average growth and development of hair follicles on the scalp. Hair follicle health is critical to overall appearance because they determine whether hair grows out thickly or sparsely.
How to get enough thiamin?
The recommended daily intake for adults age 19 years and older is 1.2 milligrams per day. The RDI for children ages 4–18 years old is 0.6 mg/day. For pregnant women, nursing mothers, and people who have certain medical conditions, the RDI increases slightly.
What should you look for when buying vitamins?
Look for products that contain at least 100% natural ingredients. Look for “USP” certification from the United States Pharmacopeia, which means the product meets high standards for purity and potency. If possible, buy organic versions of these nutrients.
Sources of thiamin include:
Whole Grains – Whole grain bread, cereals, pasta, rice, oats, beans, lentils, millet, quinoa, barley
Legumes – Black Beans, Chickpeas, Lentils, Peanuts, Soybeans
Nuts & Seeds – Almonds, Brazil Nuts, Cashews, Hazelnuts, Macadamia Nut Oil, Pecans, Pistachios, Walnut Oil
Fish – Sardines, Salmon, Tuna, Halibut, Cod Liver Oil
Meat – Beef, Pork, Lamb, Chicken Breast, Turkey Sausage
Eggs – Egg Yolk, Eggs
Dairy – Milk, Yogurt, Cheese
Vegetables – Broccoli, Brussels Sprouts, Cauliflower, Kale, Spinach, Asparagus, Sweet Potatoes, Carrots, Green Beans, Tomatoes, Avocado, Watermelon
Fruits – Bananas, Apples, Strawberries, Kiwi Fruit, Grapefruit, Oranges, Cherries, Blueberries, Grapes
Where does your body store thiamin?
Your liver stores most of your thiamin. Your kidneys use some of it to make urine. Some other parts of your body need small amounts of thiamin but don’t store any. These include red blood cells, white blood cells, muscles, nerves, and brain tissue.
Side effects associated with taking too much thiamin?
Taking more than 400 mcg of thiamin every single day could be dangerous. There are no known side effects of consuming less than 200 mcg of thiamine each day. However, excessive consumption of large doses of thiamine over time may lead to anemia due to decreased iron absorption.