La Vitamin B1 (thiamine), belongs to the category of water-soluble vitamins (ie which are conveyed through body water). Vitamin B1 is part of an enzyme (thiamine-pyrophosphate) indispensable for energy production, for the metabolism of carbohydrates and for the function of nerve cells. Like others of group B, thiamine is present in nature and the body is able to synthesize it starting from the foods that contain it through the intestinal bacterial flora.
> Properties of vitamin B1 supplements
> Vitamin B1 food supplements
> Vitamin B1 supplements on the market
> Daily requirement
Wheat flour among vitamin B1 food supplements
The primary role of vitamin B1 is its function in sugar metabolism. In addition to this fundamental activity, vitamin B1 performs the following functions:
- It makes it possible to transform the carbohydrates taken in excess into deposit lipids
- It is involved (the active form is called thiamindiphosphate) in the carbohydrate catabolism and amino acids.
- Promotes development and growth.
- Thiamine also plays an important role in neurochemical phenomena and in the synthesis of DNA precursors (for this reason it is used in cancer research).
- It intervenes directly in the transmission of nerve impulses.
- It is an effective adjuvant in the treatment of heart diseases: the deficiency of vitamin B1 in the heart muscle can cause heart attacks.
- It is useful in the treatment of some types of anemia.
- It seems to be part of the formation of thyroid hormones, since an increased demand for vitamin B1 is always evident in cases of hyperthyroidism.
- It is useful in the treatment of shingles.
- It is useful as adjuvant treatment for depression, for attention and memory disorders, as in the case of Alzheimer's (it mimics the action of acetylcholine in the brain).
Thiamine is present in many foods, animals and vegetables: whole grains in general, flour, rye and whole wheat, soy, chickpeas, white beans, wheat germ, beef liver, pork, brewer's yeast, salmon, fish eggs, ham (cooked and raw) , speck and bresaola. Vitamin B1 it is very delicate, heat and acidity of the environment destroy it.
The higher the temperature or the acidity of the environment, the greater the amount of vitamin destroyed. A balanced diet perfectly covers the daily requirement of thiamine, making its integration unnecessary.
With the intake of vitamin B1 it is good to avoid the use of baking soda, which limits its absorption, unless it is used as a leavening agent in baked foods. Carbonates and citrates, substances found in many beverages and industrial foods, decrease the effect of thiamine. Thiamine is preserved in fresh frozen foods.
The best herbal vitamin B6 supplements are:
- Brewer's yeast: it is a supplementary food of fundamental importance. The large supply of B-complex vitamins and other nutrients makes brewer's yeast an indispensable multivitamin source. It can be found in flakes or tablets.
- Wheat germ: wheat germ is an excellent source of B vitamins. Separated from the flour with a sieve after grinding the kernels, it comes in the form of small whitish flakes, which can be eaten plain or together with other foods (yogurt, breakfast cereals, vegetables).
On the market the Thiamine is available in the form of compress (to be taken whole with a full glass of water, without chewing or crushing them, during or immediately after the main meals), of liquid solution (dilute in at least half a glass of water and ingest during or immediately after the main meals) and injectable ampoules (by prescription only).
If possible, it should be taken at the same time every day. Tablets and ampoules containing vitamin B1 should be stored in a cool and dry place, away from direct light. Avoid taking vitamin B1 if you are allergic to B vitamins (very rare allergy, however possible).
Use under medical supervision in case of kidney or liver problems and during pregnancy. Intoxication is rare, in fact most of the excess vitamin B1 is eliminated in the urine, as long as the kidney function is regular. Smoking and alcohol reduce its absorption.
The daily requirement of thiamine it depends on the physiological state of the organism, physical activity and factors that can interfere with the absorption of this vitamin, including the intake of alcoholic substances and drugs. Furthermore, since thiamine is involved in the energy metabolism (of carbohydrates and lipids), its requirement is always related to the quantity of calories introduced.
The administration of thiamine is contraindicated in subjects allergic to B vitamins. The daily dosage, in relation to age, is as follows:
- 0,3 mg (from birth to 6 months);
- 0,3-0,4 mg (respectively for females and males aged 6 to 9 months);
- 0,4 mg (9-12 mesi);
- 0,6 mg (1-3 years);
- 0,7 mg (4-6 years);
- 0,8 - 0,9 mg (females and males at 7 to 12 years);
- 0,9 - 1,1 mg (females and males from 13 to 15 years);
- 0,9 - 1,2 mg (females and males from 16 to 59 years);
- 0,8 mg (over 60 years).
It is a necessary supplement in deficiency states caused by alcoholism, cirrhosis, hyperthyroidism, infectious states, lactation, absorption defects, pregnancy, prolonged diarrhea and burns.
Natural vitamin B6 supplements