Thiamin
Thiamin, or vitamin B1, plays a key role in energy production and supports your nervous system, muscles, and brain.
Thiamin, or vitamin B1, helps the body convert carbohydrates into usable energy and is critical for the function of nerves, muscles, and the brain. It’s particularly important during periods of physical activity, stress, or recovery, when energy demands are higher.
A deficiency in thiamin can result in fatigue, irritability, and neurological symptoms like confusion or tingling in the limbs. Severe deficiency may lead to a condition known as beriberi or Wernicke-Korsakoff syndrome, particularly in individuals with alcohol dependency.
You can find thiamin in pork, legumes, whole or enriched grains, and fortified cereals. Since it’s water-soluble and not stored in large amounts by the body, regular intake is important to meet daily needs.
Recommended Daily Intake
- Women: 1.1 milligrams
- Men: 1.2 milligrams
- Upper Limit: Not known
Deficiency Symptoms
- Weight loss
- Confusion, memory loss
- Muscle weakness
- Peripheral neuropathy
- Lowered immunity
Common Food Sources
- Fortified breakfast cereals
- Pork
- Fish
- Beans , lentils
- Green peas
- Enriched cereals, breads, noodles, rice
- Sunflower seeds
- Yogurt