Vitamin B1

Thiamine
Recommended Dietary Intakes 
Men – 0.9 – 1.1 mg
Women – 0.7 -0 .8 mg
Children under seven – 0.15 -0 .7 mg
Children seven to eighteen – 0 .8 – 1.2 mg

This Vitamin Is Essential For

• metabolise carbohydrates, fats, and proteins.
• helps in the conversion of excess glucose into stored fat.
• circulation.
• blood formation.
• increases stamina.
• brain action, learning capacity and mental health.
• aids digestion.
• energy, growth and maintaining normal appetite.
• muscle tone – particularly in the heart, intestines and stomach.
• antioxidant.

Athletes, labourers, pregnant women, and other people who burn great amounts of energy may require more than the adult RDA of thiamine.

Sources

Lean pork, milk, whole grains, brown rice, egg yolks, fish, legumes, liver, poultry, wheat germ, brewers yeast, broccoli, kelp, peas, beans, peanuts, or soybeans. 

Comments

Diets that are high in carbohydrates can decrease the levels of this vitamin as can the use of oral contraceptives, excess alcohol and antibiotics. Aggressive behaviour has been reduced by taking this vitamin. 
Please note the B vitamins should be taken as a complex and not taken individually unless specifically recommended.

Deficiencies Can Cause

• fatigue and insomnia.
• loss of appetite.
• nausea.
• moodiness and depression.
• confusion.
• anaemia.
• heart arrhythmia’s.
• Alcohol suppresses thiamine absorption.
• Beriberi, a disease of the nervous system.