Vitamin B1 : Functions, Sources, Benefits, and Deficiency

Vitamin B1, also known as thiamine, is a water-soluble vitamin essential for energy production and proper nervous system function. It acts as a coenzyme in the metabolism of carbohydrates, helping convert nutrients into energy in the form of ATP (Adenosine Triphosphate).

Functions of Vitamin B1

Energy Production
Thiamine plays a crucial role in converting carbohydrates into ATP. It also aids in protein and fat metabolism, thereby supporting overall energy production.
Supports Nervous System Health
Thiamine is essential for the development and maintenance of the myelin sheath, which protects nerve cells. It also helps in the regeneration and proper functioning of the nervous system.
Maintains Cardiac Function
Thiamine is involved in the synthesis of acetylcholine, a neurotransmitter that enables communication between nerves and muscles. A deficiency can impair this process and negatively affect heart function.
Aids in Digestion
Thiamine supports digestion by regulating the production of hydrochloric acid (HCl) in the stomach, necessary for breaking down food.
Improves Brain Function
By ensuring efficient energy supply to the brain and maintaining the myelin sheath, thiamine enhances brain function and helps prevent cognitive decline.
Fights Depression
Deficiency of thiamine is linked to mood disorders. Adequate levels help improve mood and combat symptoms of depression.
Maintains Eye Health
Along with vitamins A and E, thiamine supports eye health and reduces the risk of developing cataracts.

Symptoms of Thiamine Deficiency

A lack of Vitamin B1 can disrupt metabolic processes and lead to several health issues:

Fatigue and muscle weakness
Nerve damage
Depression and confusion
Loss of appetite
Nausea, vomiting, and diarrhea
Constipation
Rapid weight loss (anorexia)
Central nervous system dysfunction
Beriberi (characterized by muscle wasting, cardiovascular problems, and heart enlargement)
Wernicke-Korsakoff Syndrome (a severe neurological disorder)

Causes of Deficiency

Chronic alcohol consumption
Old age
Use of diuretics or certain antibiotics
Excessive intake of tea or coffee
Metabolic disorders
Poor dietary intake

Category	Type of Work / Age Group	Thiamine RDA (mg/day)
Men	Sedentary	1.4
	Moderate	1.8
	Heavy work	2.3
Women	Sedentary	1.4
	Moderate	1.7
	Heavy work	2.2
Pregnant Women		2.0
Lactating Women		2.1
Infants	0–6 months	0.2
	6–12 months	0.4
Children	1–3 years	0.7
	4–6 years	0.9
	7–9 years	1.1
Boys	10–12 years	1.5
	13–15 years	1.9
	16–18 years	2.2
Girls	10–12 years	1.4
	13–15 years	1.6
	16–18 years	1.7

Food Sources of Thiamine (Per 100g)

Food Item	Thiamine (mg)	% RDA
Pistachios	0.98	42%
Poppy Seeds	0.87	37%
Safflower Seeds	0.85	36%
Red Gram (Whole)	0.74	32%
Soybeans	0.61	26%
Sunflower Seeds	0.59	25%
Groundnuts	0.57	24%
Dry Peas	0.56	24%
Mustard Seeds	0.55	23%
Rice Bran	0.46	23%
Walnuts	0.40	17%
Whole Lentils	0.40	17%
Ragi (Finger Millet)	0.37	16%
Gingelly Seeds	0.36	15%
Mushrooms	0.37	15%

Note: Whole grains are richer in thiamine compared to refined grains, as the refining process removes the outer layer where thiamine is concentrated.

Cooking and Thiamine Loss

Since thiamine is water-soluble, cooking methods that use a lot of water (like boiling) may lead to nutrient loss. To retain thiamine in food, use steaming, roasting, or minimal-water cooking methods.

When to Use Supplements

In cases of severe deficiency, thiamine supplements may be necessary under the guidance of a dietitian or doctor.

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