Vitamin B1 (Thiamine)
What is Vitamin B1 (Thiamine)?
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Vitamin B1, also known as thiamine, is one of the eight B vitamins that are essential for the proper functioning of the body. Thiamine is a water-soluble vitamin that plays a critical role in energy metabolism and the growth, development, and function of cells (1)(5). Thiamine is naturally present in some foods, added to some food products, and available as a dietary supplement (5).
Health Benefits
Thiamine helps the body convert food (carbohydrates) into fuel (glucose), which the body uses for energy. It also helps to keep the nervous system healthy (4). Thiamine is important for the proper functioning of the heart, muscles, and nervous system. It is also involved in the production of DNA and RNA, which are essential for cell growth and division (1)(5).
Dosage
The recommended daily intake (RDI) for adults over age eighteen is 1.2 mg/day for men and 1.1 mg/day for women. For children, adequate intake levels are lower (1). Women of any age who are pregnant should increase their daily intake of thiamine to 1.4 mg/day (1). Thiamine is available in a variety of forms, including tablets, soft gels, and lozenges. It may also be labeled as thiamine hydrochloride or thiamine mononitrate (2).
Side Effects
Thiamine supplements are generally considered safe and well-tolerated. However, high doses of thiamine can cause side effects, such as stomach upset, headache, and allergic reactions (3). Thiamine supplements can interact with certain medications, including diuretics and antibiotics, so it is important to talk to your healthcare provider before taking thiamine supplements (5).
Recommended Time and Dosage
Thiamine supplements can be taken at any time of the day, with or without food. The recommended daily intake of thiamine for adults is 1.2 mg/day for men and 1.1 mg/day for women. For children, adequate intake levels are lower (1).
Human Studies
Research on the health benefits of thiamine is ongoing. Some studies have suggested that thiamine supplements may help to improve heart function in people with heart failure (6). Other studies have suggested that thiamine may play a role in preventing or treating dementia and Alzheimer's disease (6). However, more research is needed to confirm these findings and to determine the optimal dosage and duration of thiamine supplementation for these conditions.
Summary
To summarize, Vitamin B1 (Thiamine) is an essential water-soluble vitamin that plays a critical role in energy metabolism and the growth, development, and function of cells. Thiamine is naturally present in some foods, added to some food products, and available as a dietary supplement. Thiamine helps the body convert food into energy and keep the nervous system healthy. The recommended daily intake of thiamine for adults is 1.2 mg/day for men and 1.1 mg/day for women. Thiamine supplements are generally considered safe and well-tolerated, but high doses can cause side effects. Thiamine supplements can interact with certain medications, so it is important to talk to your healthcare provider before taking thiamine supplements.
Citations:
(1) https://www.ncbi.nlm.nih.gov/books/NBK482360/
(2) https://www.mountsinai.org/health-library/supplement/vitamin-b1-thiamine
(3) https://medlineplus.gov/druginfo/meds/a682586.html
(4) https://www.nhs.uk/medicines/thiamine-vitamin-b1/about-thiamine/
(5) https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
(6) https://www.hsph.harvard.edu/nutritionsource/vitamin-b1/