- What is vitamin B1?
- What is vitamin B1 used for?
- What are the symptoms of vitamin B1 deficiency?
- When do you need vitamin B1?
- What are the recommended vitamin B1 intakes?
- Where to find vitamin B1 in food?
- What are the risks in case of vitamin B1 overdose?
- Can vitamin B1 keep mosquitoes away?
What is vitamin B1?
Vitamin B1 is also called “thiamine” and “aneurin”. Water-soluble, it is part of all the B vitamins, along with vitamins B2, B3, B5, B6, B8, B9 and B12. She cannot be synthesized by the human body and must therefore be provided through food.
What is vitamin B1 used for?
Vitamin B1 is a coenzyme used in the metabolism of amino acids and the transformation of carbohydrates into energy. In the liver, it is transformed into thiamine pyrophosphate (TPP) under the action of thiamine diphosphokinase.
Through its role in the transformation of carbohydrates into energy, vitamin B1 has benefits on the nervous system, memory, concentration and thinking. It also ensures the proper functioning of the various muscles of the body, in particular those of the digestive sphere.
Thiamine is also used to treat alcoholism. Indeed, vitamin B1 breaks down alcohol molecules. The contribution of this vitamin as well as vitamin B6 is indicated to support the liver and the neuronal circuits, in the event of alcohol withdrawal. We sometimes use the vitamin B1 for pain : associated with vitamins B6 and B12 and in high doses, it has an analgesic effect, because it stops the transmission of nervous stimuli.
Associated with vitamin B6 and arginine, vitamin B1 would treat fatigue, although this effect is not officially recognized by European health authorities (EFSA, European Food Safety Authority and European Commission). It is also prescribed to fight against muscle cramps.
What are the symptoms of vitamin B1 deficiency?
Vitamin B1 deficiency can cause heart failure and neurological disorders.
A lack of thiamine can cause diseases like beriberi. This is manifested by great fatigue, weight loss, neurological and cardiac disorders, edema and pain in the limbs. Gayet-Wernicke encephalitis is also a disease associated with vitamin B1 deficiency. Symptoms include paralysis of the eyes, coordination problems, confusion or loss of memory.
Vitamin B1 deficiency is often seen in people who are alcoholics, those with chronic bowel disease, those who have had stomach surgery (resulting in a problem with absorption) or those who consume too many carbohydrates. On the other hand, excessive consumption of raw fish can lead to a lack of vitamin B1. Indeed, thiaminase, an enzyme present in the flesh of certain fish, destroys thiamine.
When do you need vitamin B1?
The vitamin B1 supplement exists in the form of tablets and a solution for injection. Thiamine is often combined with other B vitamins and magnesium. Taking vitamin B1 supplements used to treat alcoholism, because excessive alcohol consumption leads to a deficiency of vitamins B1 and B6. Thiamine tablets are also indicated to treat peripheral neuropathy or Gayet-Wernicke encephalitis, such as those that can occur after bariatric surgery. It is also advisable to take vitamin B1 and B6 supplements to treat temporary fatigue in adults.
What are the recommended vitamin B1 intakes?
ANSES (National Agency for Food, Environmental and Occupational Health and Safety) defines vitamin B1 requirements according to carbohydrate intake. Therefore, it expresses nutrient references in milligrams per megajoule (mg/MJ) of energy consumed. The mean nutrient requirement (ANR) is 0.072 mg/MJ and the population reference nutrient (RNP) is 0.1 mg/MJ. For infants under 6 months, the satisfactory intake is 0.2 mg per day.
Some sources publish the recommended intakes of vitamin B1 in milligrams per day: 1.3 mg/d for men and 1.2 mg/d for women.
For supplements of vitamin B1 sold in pharmacies, the dosage depends on the disorder being treated. For example, we recommend 1 to 2 tablets of 250 mg per day in case of deficiency.
Where to find vitamin B1 in food?
Foods rich in vitamin B1 can bevegetable and animal origin. The main sources are nutritional yeast and baker’s yeast (more than 11 mg/100 g). To a lesser extent, royal jelly, whole grains, sunflower seeds, chestnuts, pork or even seafood contain thiamine.
What are the risks in case of vitamin B1 overdose?
Vitamin B1 does not present no risk in case of overdose. When the maximum threshold is reached, thiamine is eliminated in the urine. However, some vitamin B1 medications mention possible adverse effects in the event of an overdose, such as headache, nausea, irritability and hypertension. It is enough to stop the treatment so that these effects disappear.
In addition, pregnant women should not take more than 3 mg/d of vitamin B1. It is also not recommended for breastfeeding women to take vitamin B1 supplements due to the lack of information on the consequences of the passage of this vitamin into breast milk.
Can vitamin B1 keep mosquitoes away?
According to some naturopaths, the consumption of high doses of thiamin would give an odor to the skin which would be unpleasant for mosquitoes and would prevent bites. Nevertheless, several scientific bodies, such as the Institut Pasteur, deny the effectiveness of vitamin B1 against mosquitoes. In 2005, a study published in the Journal of the American Mosquito Control Association proved that a thiamine supplement had no noticeable impact on mosquito attraction. Consequently, the health authorities and in particular the Ministry of Health, advise against the use of vitamin B1 as a repellent.
Read also:
- Vitamin A: role, benefits, recommended intake
- Vitamin K: role and benefits for the body
- Vitamin D3: benefits, dosage, side effects
