Vitamin B1
Vitamin B1, also referred to as Thiamin, is a water soluble vitamin. Vitamin B1 is extremely important for everyday human function. It helps with releasing energy from food by metabolizing carbohydrates and fatty acids. It is also important for healthy cell growth - without an adequate intake of vitamin B1, you will not have healthy skin, hair, or muscles. Vitamin B1 is vital for blood regeneration and it can be important for metabolizing alcohol if you sometimes like to have a drink.
The best natural sources of Vitamin B1 inclde meats such as pork fish and poultry, wheat and whole grains, nuts, beans, peas and other vegetables such as spinach and cauliflower.
Deficiency is not common in the western world, but there are still some groups that are at risk of Vitamin B1 deficiency. Those that are most at risk are children, the highly stressed, the overweight and those that drink too much alcohol.
If you have a deficiency of Vitamin B1, it can effect every cell in the body. Some of the symptoms that you may experience include:
Effects on the brain and nervous system - If you don't have enough Vitamin B1 in your diet, then one of the first symptoms you will notice is reduced stamina. A deficiency can also lead to depression, irritability and an inability to concentrate. Other symptoms may include aches and pains, cramping and tinglin in the legs and toes.
Effects on the gastrointestinal system - A deficiency of Vitamin B can have a drastic effect on your gastrointestinal system. It can cause nausea, weight loss and constipation.
Effects on the cardiovascular system - If you have had a deficiency of Vitamin B for a long time, this can lead to drastic effects on your cardiovascular system. You could suffer from breathlessness and fatigue. If you have a deficiency for too long, it can lead to heart disease.
Although it is very rare, because excess Vitamin B1 is passed through urine, there is the possibility of suffering toxic side effects from excess consumption. Some potential side effects include- headaches, irritability, trembing, rapid pulse and insomnia. You may also experience itching, weakness, gastrointestinal bleeding, low blood pressure, pain, sweating, nausea and tingling.