Vitamin B1
We completed the assessment of fat-soluble vitamins. In this post, we will introduce water-soluble vitamins –particularly vitamin B1.
Vitamin B1 is also referred to as thiamine. Unlike its fat-soluble counterparts, Vitamin B1 and other water-soluble vitamins can dissolve in water and not fat, and are excreted when in excess through the urine.
Functions Of Vitamin B1
- For the conversion of macro-nutrients to energy-Vitamin B1 is essential especially for the conversion of carbohydrates to energy.
- Maintains the proper functioning of the nervous system and brain-It is necessary for the transmission of nerve signals.
- For muscle contraction-Vitamin B1 is involved in the movement of electrolytes from and within the nerve cells and muscles.
Vitamin B1 Sources
- Whole grains
- Wheat germ
- Poultry
- Eggs
- Pork
- Fish
- Nuts
- Organ meats i.e. liver, kidney
- Legumes-peas, beans
RDA
- Males ≥19 years- 1.2 mg
- Females ≥ 19 years- 1.1 mg
- Pregnant and lactating women- 1.4 mg
Individuals At Risk Of Vitamin B1 Deficiency
- Individuals with poor diets –The intake of diets with insufficient Vitamin B1 predispose one to its deficiency.
- Pregnant women– Especially those who experience morning sickness are at increased risk of Vitamin B1 deficiency that may result from the regular vomiting episodes.
- Individuals with certain conditions –Individuals with conditions such as HIV and cancer are at an increased risk of Vitamin B1 deficiency because these conditions decrease the vitamin’s absorption.
- Alcoholics –Excess consumption of alcohol interferes with thiamine absorption. Also, individuals with Wernicke-Korsakoff syndrome, mostly common among persons with chronic alcoholism are susceptible to thiamine deficiency.
- Individuals who have undergone bariatric surgery-This is perhaps due to the fact that the duodenum, where most of absorption takes place, has been interfered with.
- Patients receiving haemodialysis treatment- During a haemodialysis procedure, there is loss of water-soluble vitamins.
Vitamin B1 Deficiency
Signs and symptoms of Vitamin B1 deficiency are characterized by:
- Headaches
- Depression
- Fatigue
- Abdominal discomfort
- Irritability
The deficiency can advance to:
- Beriberi – a condition that affects the peripheral nerves and leads to wasting.
- Mental complications such as confusion and short-term memory loss may also occur.
- Significant weight loss that can lead to anorexia.
- Reduced immunity.
- Weak muscles.
- Cardiovascular complications, including an enlarged heart.
Vitamin B1 Toxicity
Vitamin B1 toxicity is unlikely to arise from thiamine obtained solely from food sources. Moreover, any excessive amounts of the vitamin are excreted from the body thus cannot build up to toxic levels. Essentially, there lacks an established toxicity level for Vitamin B1.
Nutrient Interactions With Vitamin B1
- Tannins (chemical compounds contained in either coffee or tea) may combine with Vitamin B1, preventing its absorption.
- Alcohol –interferes with the absorption of Vitamin B1 and can promote its deficiency.
Drug Interactions With Vitamin B1
- Diuretics — Diuretics particularly furosemide, may diminish vitamin B1 levels in the body.
- Digoxin – dioxin (a medicine used in the treatment of heart conditions) may decrease the capacity of heart cells to absorb and utilize thiamine.
Most water-soluble vitamins including Vitamin B1 can be lost when subjected to heat or through boiling; though, this is at varying degrees depending on different foods. Hence, if you ensure that you consume a variety of Vitamin B1 food sources, you are unlikely to become deficient in it. In cases whereby deficiency presents, probably due to the aforementioned drug interactions or other risk factors, consulting a dietitian for supplementation may be required but otherwise obtaining the vitamin from food sources should guarantee that you meet its requirements.
In conclusion,Vitamin B1 is important for the muscles and nervous system. It can be obtained from available food sources.Aim to include the various food sources of Vitamin B1 in your diet to benefit from what it has to offer.