Vitain B (Thiamine)
Thiamine or vitamin B was one of the first compounds to be recognized as a vitamin. Being a water soluble vitamin, it cannot be stored in the body and must be replaced every day.
How it helps
Vitamin B helps the body process food into energy and plays a key role in the development of healthy nerve cells. It is also necessary for the production of the chemicals that allow messages to pass between nerves and muscles. It has also been helpful in canker sores and fibromyalgia.
What happens if you don’t get enough?
People under chronic stress, smokers, and those who suffer from gastrointestinal disorders that cause chronic diarrhea may need more vitamin B than the daily recommended dose.
A deficiency of vitamin B can cause:
■ loss of appetite
■ listlessness or tiredness
■ numbness or feeling of pins and needles
■ indigestion or constipation
■ muscle pain or tenderness
If vitamin B deficiency remains untreated for a long time, it can lead to a rare disease called beriberi that affects the heart or the nervous system. It can cause:
■ muscle weakness and wasting (atrophy)
■ nerve problems
■ reduced energy
■ enlargement of the heart
The most common cause of vitamin B deficiency is alcoholism. People who consistently consume large amounts of alcohol may have a higher requirement for vitamin B. Other people at risk include people with poor diets or who have digestive absorption problems.
What happens if you take too much?
There are no known toxic effects from taking too much vitamin B.
Can drugs interact with it?
Vitamin B levels in the body may be reduced by:
diuretics
antibiotics
oral contraceptives
antiseizure medication such as phenytoin some anticancer drugs such as 5-flourouracil alcohol
How much (dosage) should you take?
Males:
■ 14 years and older: 1.2 mg per day
■ 9 to 13 years: 0.9 mg per day
Females:
■ 19 years and older: 1.1 mg per day
■ 14 to 18 years: 1.0 mg per day
■ 9 to 13 years: 0.9 mg per day
Where is Vitamin B1 found?
Note: Vitamin B is easily damaged by heat and long-term refrigeration.
Vitamins and Minerals: A Self-Hep Guide
This book provides a simple overview of the common vitamins and minerals available to help you supplement your diet when appropriate.
The information within this book is basic and does not claim to provide in any way comprehensive information of the subject matter but hopefully it can point you in the right direction when you need more information. All the information has come primarily from the government and authoritative bodies recommending daily intakes and pinpointing the limits of dosages per day. Experts in the field have tried to make the information easy to follow in this book.