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Thiamine Sources and Dosage

Thiamine is a water soluble vitamin that readily enters and exits the body. It works with the other B vitamins in the production of energy by converting carbohydrates, protein and fat into energy. Thiamine is very important especially in keeping the nerves healthy and ensuring that the cells in our body functions efficiently. Every cell in our body needs thiamine in producing the body’s fuel – the ATP.

Dosage

Thiamine should be regularly be supplied in the body. The recommended daily requirement is 0.8mg per day for adult women and 1.1mg per day for men. However, if a woman is pregnant or is breastfeeding, she needs to take an additional 0.2mg to 0.4mg per day. Larger doses are given if there is a deficiency. Like any other vitamins, vitamin B1 should not be taken alone. It should always be given as part of the vitamin B complex.

Sources of Thiamine

Vitamin B1 or thiamine is usually found in refined goods like white flour, whole grains, fortified breads, pastas and cereals. It can also be found in protein rich foods like meat, particularly pork, soybeans, peas and dried berries. Other products rich in thiamine are dairy products, milk, nuts, eggs, fruits and vegetables, fish, legumes, kelp, spirulina and brown rice. Brewer’s yeast has the largest amount of thiamine. 

Thiamine Deficiency

Inadequate intake of thiamine is the most common cause of its deficiency. However, it can also be caused by a lot of various factors including:

Liver dysfunction

Crash dieting

Long term alcoholism

Chronic diarrhea

Kidney dialysis

Impaired absorption and utilization of vitamins

Individuals who are fond of eating highly processed foods, softdrinks and sweets are most like to have the deficiency as well.

Symptoms of thiamine deficiency may include:

Weight loss

Chronic constipation

Poor digestion

Loss of appetite

Mental depression

Difficulty sleeping

Memory disturbance

 

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