Vitamin B1. Properties

Vitamin B1 or thiamine, as it is also known, is a vitamin that is part of the B complex and has characteristics that make it a water-soluble substance, so its solubility depends on the presence of water and not fats. This nutrient maintains a great relationship with a wide range of physical and chemical processes that take place inside our organism, so its benefits impact in favor of a wide spectrum of our health. That is why vitamin B1 has been included among the 13 essential vitamins for the health of the human organism.

During the development of this guide, we will be analyzing some of the general benefits associated with the consumption of vitamin B1 for our health. We will also review the most recommended sources of vitamin B1 and the harmful effects of over-supplementation of vitamin B1.

General benefits of vitamin B1

Vitamin B1 offers a wide range of benefits for our health, among the most important we can highlight those related to obtaining the necessary energy to carry out the vital functions of our organism. This is because vitamin B1 acts significantly in favor of the conversion of the carbohydrates that we ingest during our meals into useful energy for our body. This energy is distributed among the different processes carried out by our body and is responsible for keeping our nervous system and the structures of our brain functioning normally.

Vitamin B1 is closely related to the metabolic reactions of our body and is recommended for those who practice heavy exercise loads during their daily workouts. This is due to the fact that this nutrient acts on muscle contractions, thus favoring muscle development and maintenance during training.

How to acquire vitamin B1?

As is well known, the best source of acquisition of vitamins for our organism will always be food. This is because by maintaining good eating habits and incorporating a balanced diet rich in nutrients, we not only guarantee access to most of the nutrients that our body demands, but we also take care of and preserve healthy patterns in our body.

Vitamin B1 is widely present in many of the foods that we ingest habitually, examples of them are: pork, beef, eggs, some nuts such as walnuts, tuna, products enriched with vitamin B1, such as cereals, among others.

Effects of hypersupplementation

The amounts of vitamin B1 recommended to satisfy the daily requirements of our organism are between: 1.2 mg for adult men and 1.1 mg for adult women. In cases where the age is lower, it is recommended that you consult a specialist who can adjust the doses and adapt them to your particular needs. In general, it is uncommon to see side effects as a result of the abuse in the consumption of vitamin B1. This is due to the fact that because of its water solubility, it is usually easily eliminated through urine processes.

However, during some clinical trials, some side effects associated with numbness of the extremities of our body, memory impairment, dizziness or disorientation, among others, have been observed. In any case, adjust your dose to the daily requirements of your body and avoid excessive consumption, in order to maintain adequate levels for your health and reduce the risks associated with its hypersupplementation.