Vitamin B1 (Thiamin):
Benefits, Sources, RDA, Deficiency

Thiamin, or vitamin B1, is a vital member of the B-complex family, and it has a number of important health benefits. Among the many benefits of vitamin B1 is its ability to increase blood circulation and provide a greater supply of oxygen to the blood cells. In addition, vitamin B1 is known to help with the proper metabolism of carbohydrates, making it vital to good digestion.

Dietary Sources of Vitamin B1:

Some of the best food sources of vitamin B1 include peanuts, sunflower seeds, beans, beef liver, pork, seafood and egg yolks.

Recommended Daily Intake of Vitamin B1:

The recommended daily intake of vitamin B1 has been established at 1.5 grams. Fortunately it is easy to get this much vitamin B1 with a healthy diet.

Vitamin B1 Supplements:

Vitamin B1 is generally taken as part of a quality multivitamin or as part of a B-complex vitamin. When it is available as a single supplement, the most common dose is 50mg.

Vitamin B1 should not be taken with drinks that contain acid, such as soda or orange juice, and vitamin B1 combines well with vitamin C and with other B-complex vitamins.

Side Effects and Toxicity of Vitamin B1:

No side effects or toxicity is known.

Symptoms of Deficiency of Vitamin B1:

Signs of a deficiency of vitamin B1 include irritability and fatigue, constipation and edema. In addition long term vitamin B1 deprivation can lead to an enlarged liver. Other signs can include loss of appetite, numbness in the limbs, muscle weakness, sore muscles and forgetfulness.