Key benefits of vitamin B1

Vitamin B1, also known as thiamine, plays a crucial role in various aspects of health, serving as the ‘peace of mind’ vitamin. Its benefits include:
1) Vitamin B1 aids in acetylcholine production, essential for nerve-muscle communication, preventing irregular heart function and reducing risk of heart disease.
2) Studies show thiamine therapy benefits those with type 2 diabetes and kidney disease, reducing urinary albumin excretion.
3) Vitamin B1 bridges brain-body connections, contributing to the development of the myelin sheath, guarding against cerebellar syndrome and enhancing memory.
4) Essential for ATP creation, vitamin B1 facilitates carbohydrate conversion into glucose, supporting normal metabolism.
5) Facilitating nutrient-to-energy conversion, vitamin B1 strengthens the immune system, aiding the body in coping with stress.1,2
Warning signs of vitamin B1 deficiency

Deficiency may lead to beriberi, causing issues like breathing difficulties, heart dysfunction, and weight loss. Mental problems and muscle weakness may also occur, although deficiency is rare in developed countries.1,3
Caution on excessive vitamin B1

An overdose of vitamin B1 can lead to symptoms such as skin rash and gastrointestinal problems. Monitoring intake is crucial to avoid adverse effects.
Guidelines and best sources of vitamin B1

Thiamine is a water-soluble vitamin which is not stored in large quantities within the body, hence requiring regular replenishment through diet. Obtain vitamin B1 through a balanced diet, as the body cannot produce it.
Great sources of vitamin B1 is found in meat, fish, whole grains, and fortified foods like bread and cereal.3

Note: High heat, prolonged cooking, and food processing can reduce vitamin B1 effectiveness. It is essential to be mindful of cooking methods to preserve its benefits.