Vitamin B1 - Everything About Requirements, Sources And Deficiencies

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Vitamin B1 - Everything About Requirements, Sources And Deficiencies
Vitamin B1 - Everything About Requirements, Sources And Deficiencies

Video: Vitamin B1 - Everything About Requirements, Sources And Deficiencies

Video: Vitamin B1 - Everything About Requirements, Sources And Deficiencies
Video: Vitamin B1 (Thiamine): Sources, Active form, Functions, Absorption, Transportation, and Beriberi 2024, March
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Vitamin B1

Vitamin B1 (also: thiamine) is a water-soluble vitamin and is particularly important for the energy metabolism - it acts as a coenzyme in the production of energy from carbohydrates. In addition, it is involved in the amino acid metabolism (proteins) and is also important for the nervous system. Vitamin B1 ensures the maintenance of nerve and heart muscle tissue and growth. It is sensitive to heat and oxygen, which it can easily destroy. Large losses also occur in the processing of food, for example in the processing of grain from whole grain to white flour.

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  • Where is vitamin B1 contained?
  • How Much Vitamin B1 Do We Need?
  • Too much / too little vitamin B1

Where is vitamin B1 contained?

Good sources of vitamin B1 include meat (especially pork), whole grain products, oat flakes, wheat germ, sunflower seeds, peanuts, pine nuts and some legumes such as peas and mung beans.

How Much Vitamin B1 Do We Need?

The recommended intake for adults (25 to <51 years) per day according to the DA-CH reference values is 1.0 mg (women) and 1.2 mg (men). Pregnant women have an increased need: The recommended intake from the second trimester is 1.2 mg per day, from the third trimester it is 1.3 mg per day. A daily intake of 1.3 mg is recommended for breastfeeding women.

You can find out more about all age groups or groups of people as well as gender in the DA-CH reference values. For more information, see Covering Your Daily Vitamins.

Too much / too little vitamin B1

Overdosing through food is as good as impossible.

The cause of a deficiency can be an insufficient intake from food. The stores in the body are limited, so a daily intake through food is important. A common cause of vitamin B1 deficiency in industrialized countries is chronic alcohol abuse. Excessive vomiting can also cause thiamine deficiency. In addition, illnesses such as infections or gastrointestinal and liver diseases favor an undersupply. A defectcan in particular lead to disorders in the carbohydrate metabolism and the nervous system (e.g. skin tingling or gait disorders). Fatigue, nausea and headache can also occur. The classic vitamin B1 deficiency disease beri-beri occurs practically only in developing countries. Beri-Beri manifests itself through nerve pain (peripheral neuropathy), muscle weakness, numbness or edema or heart failure. Wernicke encephalopathy and Korsakoff syndrome are also associated with thiamine deficiency. Both are neuro-psychiatric diseases, signs include eye muscle paralysis, unsteady gait, confusion or memory disorders.

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