Vitamin B1 (Thiamine) everything you need to know for well-being

What is vitamin B1 (thiamin)?

Vitamin B1 , also known as thiamin, is an essential vitamin that plays a key role in many bodily functions.

Thiamine is part of the B vitamin complex and contributes to normal carbohydrate metabolism, which means it helps the body convert food into energy. It is also necessary for the normal functioning of the nervous system, heart and muscles. Additionally, vitamin B1 contributes to normal growth and development and is necessary for cell function and growth.

This vitamin is water-soluble, which means it is not stored in large amounts in the body and must be consumed regularly through diet or supplements. Foods high in thiamin include whole grains, pork, fish, legumes, nuts, and some types of seeds.

A thiamine deficiency can lead to a condition called beriberi, which can cause heart and nerve problems. People at risk for thiamine deficiency include those who drink heavily , eat an unhealthy diet, or have certain diseases that affect nutrient absorption in the gut.

Recent studies have explored the potential of thiamine in treating various diseases, including Alzheimer's disease and autism spectrum disorders, but more research is needed to confirm these findings.

Scientific references on vitamin B1 (thiamine):

1. Frank, RA, Leeper, FJ, & Luisi, BF (2007). Structure, mechanism and catalytic duality of thiamine-dependent enzymes. Cellular and molecular life sciences: CMLS, 64(7-8), 892–905. https://doi.org/10.1007/s00018-007-6456-z
2. Manzetti, S., Zhang, J., & van der Spoel, D. (2014). Thiamin function, metabolism, uptake, and transport. Biochemistry, 53(5), 821–835. https://doi.org/10.1021/bi401618y9
3. Lonsdale, D. (2006). A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evidence-based complementary and alternative medicine: eCAM, 3(1), 49–59. https://doi.org/10.1093/ecam/nek00

What are the roles of vitamin B1 in the body?

Vitamin B1, also known as thiamin, plays several key roles in the body:

1. Energy metabolism : Vitamin B1 is an essential component of enzymes that break down carbohydrates, allowing the body to convert these nutrients into energy. It is necessary for the production of ATP, the main source of cellular energy.
2. Functioning of the nervous system : Thiamine is necessary for the development and normal functioning of the nervous system . It plays a role in nerve conduction and the production of neurotransmitters.
3. Heart health : Vitamin B1 is important for maintaining heart health, as it is necessary for heart muscle function and maintaining a stable heart rhythm.
4. Growth and Development : Thiamine contributes to normal growth and development, including aiding in cell production and repair.
5. Digestion : Vitamin B1 helps in the production of hydrochloric acid, which is necessary for good digestion .

Vitamin B1 deficiencies can lead to conditions like beriberi (affecting the nervous system and heart) and Wernicke-Korsakoff disease (a neurological disorder often associated with alcoholism).

Scientific references of vitamin B1 in the body:

1. Lonsdale, D. (2006). A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evidence-based complementary and alternative medicine: eCAM, 3(1), 49–59. https://doi.org/10.1093/ecam/nek009
2. Manzetti, S., Zhang, J., & van der Spoel, D. (2014). Thiamin function, metabolism, uptake, and transport. Biochemistry, 53(5), 821–835. https://doi.org/10.1021/bi401618y
3. Frank, RA, Leeper, FJ, & Luisi, BF (2007). Structure, mechanism and catalytic duality of thiamine-dependent enzymes. Cellular and molecular life sciences: CMLS, 64(7-8), 892–905. https://doi.org/10.1007/s00018-007-6456-z

What are the symptoms of vitamin B1 deficiency?

Vitamin B1 deficiency, also known as thiamin, can cause a variety of symptoms, including:

1. Weakness and fatigue : As vitamin B1 is necessary for energy production, a deficiency can lead to feeling weak and tired.
2. Cognitive difficulties : A thiamine deficiency can cause problems with concentration, memory and can even lead to mood swings.
3. Digestion problems : Since vitamin B1 plays a role in the production of hydrochloric acid necessary for digestion, a deficiency can cause loss of appetite, nausea, abdominal pain and constipation.
4. Heart problems : Symptoms like shortness of breath, swelling in the legs, increased heart rate and heart failure can also occur in cases of severe deficiency.
5. Peripheral neuropathy : Symptoms like numbness, tingling, and pain in the hands and feet may also occur.

In extreme cases, severe thiamine deficiency can lead to a serious condition called beriberi, which affects the nervous system and the heart. Another serious condition that can result from thiamine deficiency is Wernicke-Korsakoff disease, a neurological disorder often associated with alcoholism.

It is important to note that these symptoms can be caused by a number of other medical conditions, so it is important to consult a medical professional if you experience these symptoms.

Deficiency scientific references:

1. Sechi, G., & Serra, A. (2007). Wernicke's encephalopathy: new clinical settings and recent advances in diagnosis and management. The Lancet. Neurology, 6(5), 442–455. https://doi.org/10.1016/S1474-4422(07)70104-7
2. Frank, LL (2008). Diagnosis and management of G6PD deficiency. American family physician, 78(7), 851–856.
3. Donnino, MW, Vega, J., Miller, J., & Walsh, M. (2007). Myths and misconceptions of Wernicke's encephalopathy: what every emergency physician should know. Annals of emergency medicine, 50(6), 715–721. https://doi.org/10.1016/j.annemergmed.2007.06.026

What are the causes of vitamin B1 deficiency?

Vitamin B1 deficiency, also known as thiamin, can result from several factors:

1. Inadequate diet : This is the most common cause of thiamine deficiency. People who don't eat enough thiamin-rich foods, such as whole grains, legumes, nuts, pork, and eggs, can develop vitamin B1 deficiency.
2. Malabsorption : Certain diseases and medical conditions can affect the body's absorption of thiamine. These conditions include celiac disease, Crohn's disease, atrophic gastritis, cancer, and certain stomach and intestinal surgeries.
3. Alcoholism : Alcohol abuse can lead to thiamine deficiency in two ways. First, people who abuse alcohol often have an unbalanced diet and do not consume enough vitamin B1. Second, alcohol interferes with the body's absorption of thiamine.
4. Pregnancy and lactation : Thiamine requirements are higher during pregnancy and lactation, and deficiency can occur if these requirements are not met.
5. Dialysis and diuretics : People on kidney dialysis or taking diuretics may lose more thiamine than normal.

Scientific references of the causes of vitamin B1 deficiency:

1. Fattal-Valevski, A. (2011). Thiamine (Vitamin B1). Journal of Evidence-Based Complementary & Alternative Medicine, 16(1), 12–20. https://doi.org/10.1177/1533210110392951
2. Lu'o'ng KV, Nguyễn LT. (2012). The role of thiamine in cancer: possible genetic and cellular signaling mechanisms. Cancer Genomics Proteomics. 9(4): 227-38.
3. Maschke, M., Kastrup, O., Esser, S., Ross, B., Hengge, U., & Hufnagel, A. (2005). Incidence and prevalence of neurological disorders associated with HIV since the introduction of highly active antiretroviral therapy (HAART). Journal of neurology, neurosurgery, and psychiatry, 76(10), 1458–1464. https://doi.org/10.1136/jnnp.2005.065136
4. Subramanya, SB, & Subramanian, VS (2019). Vitamin B1 (Thiamin). Advances in clinical chemistry, 89, 1–28. https://doi.org/10.1016/bs.acc.2019.02.004

How to prevent vitamin B1 deficiency?

Preventing vitamin B1 (thiamine) deficiency is essentially based on adopting a balanced diet that includes foods rich in thiamine. Here are some tips to prevent vitamin B1 deficiency:

1. Include sources of thiamine in your diet : Foods high in thiamine include whole grains, legumes, nuts, seeds, pork, and eggs.
2. Consume foods fortified with thiamine : Many foods are fortified with thiamine, including breakfast cereals, breads, and some types of pasta.
3. Managing alcohol : Alcohol abuse can interfere with the body's absorption of thiamine and may increase the risk of deficiency. If you drink alcohol, it's important to do so in moderation and make sure you get enough thiamin.
4. Medical Monitoring : If you have a disease or medical condition that affects thiamine absorption, such as celiac disease or Crohn's disease, you should work with your doctor to monitor your thiamine levels and adjust your diet or diet. treatment accordingly.

Scientific references to prevent a deficiency:

1. Gibson GE, Blass JP, Beal MF, Bunik V. (2005). The alpha-ketoglutarate-dehydrogenase complex: a mediator between mitochondria and oxidative stress in neurodegeneration. Mol Neurobiol. 31(1-3): 43-63.
2. Lonsdale D. (2006). A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evid Based Complement Alternate Med. 3(1): 49-59.

Note that it is always best to consult a healthcare professional before making any major changes to your diet or starting to take vitamin supplements.

What foods are rich in vitamin B1?

Vitamin B1, also known as thiamin, is found in a variety of foods. In general, a balanced and varied diet provides enough thiamine. Here is a list of food sources of thiamin:

1. Whole grains and fortified cereals : Whole grains are an excellent source of thiamin. Many breakfast cereals are also fortified with thiamin.
2. Whole wheat bread : Bread made from whole grains is another good source of thiamin.
3. Pork meat : Pork meat is particularly rich in thiamin.
4. Legumes : Beans, lentils, and chickpeas are good sources of thiamin.
5. Fish : Some fish, such as salmon and tuna, contain noticeable amounts of thiamin.
6. Sunflower and chia seeds : These seeds are rich in thiamin and can be easily added to various dishes.
7. Nuts : Nuts, especially macadamia nuts, are a good source of thiamin.
8. Eggs : Eggs, while not as high in thiamine as some other foods, still contribute to thiamine intake.

Scientific references on rich foods:

1. Whitbread D. (2018). Top 10 Foods Highest in Thiamin (Vitamin B1). MyFoodData.
2. US Department of Agriculture. (2020). FoodData Central.

What is the recommended daily dose of vitamin B1?

The recommended daily dose of vitamin B1 (thiamin) varies depending on age, gender and other factors such as pregnancy and breastfeeding. Here are the recommended dietary allowances for thiamin, according to the United States Institute of Medicine:

1. For infants 0-6 months , the adequate intake is 0.2 milligrams (mg) per day, and for infants 7-12 months, it's 0.3 mg per day.
2. For children 1 to 3 years old , it's 0.5 mg per day, for children 4 to 8 years old, it's 0.6 mg per day, and for children 9 to 13 years old, it's is 0.9 mg per day.
3. For teens and adults 14 and older , it's 1.2 mg per day for men and 1.1 mg per day for women.
4. For pregnant or breastfeeding women , the recommended intake is 1.4 mg per day.

It is important to note that these recommendations represent the total amount of thiamin from all foods and supplements. Most people can get enough thiamin through their diet alone, by eating a variety of foods.

Scientific references of the recommended daily dose:

• National Institutes of Health Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
• Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press (US).

Is vitamin B1 water or fat soluble?

Vitamin B1, thiamin, is a water-soluble vitamin. This means that it dissolves in water . Water-soluble vitamins are generally not stored in large quantities by the body. Instead, the excess is eliminated in the urine. Therefore, people need a regular supply of these vitamins in their diet.

What are the effects of too much vitamin B1?

Vitamin B1, thiamin, is a water-soluble vitamin. This means that any amount not used by the body is not stored, but rather eliminated through urine . As a result, it is rare to get an overdose of thiamine from diet alone or from taking supplements at recommended doses.

However, very high ingestion of thiamine by mouth can sometimes lead to minor side effects like upset stomach, sweating, rashes, or increased heart rate. Excessive doses of thiamin can also cause sleep disturbances and restlessness.

These symptoms are usually seen with supplement doses well above the recommended daily intake. It should be noted that all supplements should be taken as directed by a healthcare practitioner.

Scientific references of water-soluble vitamin B1:

1. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
2. Tanphaichitr V. (1999). Thiamin. In: Shils M, Olson JA, Shike M, Ross AC. eds. Modern Nutrition in Health and Disease. 9th ed. Baltimore: Williams & Wilkins.

Can vitamin B1 be destroyed by cooking?

Yes, vitamin B1, also known as thiamin, can be destroyed by cooking and food processing . Thiamine is sensitive to heat, oxidation and radiation. Therefore, prolonged cooking, especially at high temperatures, can degrade some of the thiamine content of foods.

Additionally, thiamin can dissolve in the cooking water, which can also reduce the amount of vitamin available if the cooking water is not consumed. Cooking methods that minimize exposure to heat and water, such as steaming or pan-frying, can help preserve the thiamine content of foods.

Scientific references on cooking:

1. Annabelle St. Pierre et al. (2000). Thiamin Diphosphate in Biological Chemistry: New Aspects of Thiamin Metabolism, Especially Triphosphate Derivatives Acting Other than as Cofactors. FEBS Journal.
2. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.

Which groups are at risk for vitamin B1 deficiency?

Certain groups of people are more likely to develop vitamin B1 (thiamine) deficiency due to specific health, lifestyle, or diet factors. These groups include:

1. People with chronic liver disease : These conditions can affect the absorption of thiamine.
2. People with eating disorders: People with anorexia or bulimia may not get enough thiamine from their diet.
3. People who abuse alcohol : Alcohol abuse can disrupt the absorption of thiamine (Vitamin B1) and increase the excretion of thiamine in the urine. Additionally, people who drink a lot of alcohol may have a nutrient-poor diet, which can also contribute to deficiency.
4. People who have had bariatric surgery : These surgeries, used for the treatment of obesity, can affect the absorption of thiamine.
5. People with malabsorption : Conditions like celiac disease or Crohn's disease can interfere with the absorption of thiamine.
6. People in some parts of the world where the staple diet is polished white rice, which is a poor source of thiamin compared to brown rice.

Scientific references on the risk of deficiency:

1. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
2. World Health Organization. (1999). Thiamine Deficiency and Its Prevention and Control in Major Emergencies.

How to diagnose vitamin B1 deficiency?

A diagnosis of vitamin B1, or thiamine, deficiency is usually made by combining an assessment of clinical symptoms with laboratory tests. Symptoms of thiamine deficiency can vary, but they can include fatigue, trouble sleeping, weakness, weight loss, digestive issues, and in more severe cases, neurological and heart problems. To confirm the diagnosis, a doctor may order lab tests to measure thiamine levels in the blood. This may include measurement of free thiamine in the blood, as well as more specific tests for activated erythrocyte transketolase (ATE), an enzyme whose activity depends on thiamine.

It should be noted that diagnosing thiamine deficiency can be complex, as symptoms can be vague and overlap with other conditions. Also, lab tests may not be completely accurate, especially in people who are seriously ill or have certain other medical conditions.

Scientific references of a diagnosis in deficiency:

1. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
2. Sechi G, Serra A. (2007). Wernicke's encephalopathy: new clinical settings and recent advances in diagnosis and management. Lancet Neurol.
3. Frank LL. (2008). Diagnosis and management of G6PD deficiency. Am Fam Physician.

What is the treatment for vitamin B1 deficiency?

Treatment for vitamin B1 (thiamine) deficiency usually involves taking thiamine supplements, often in the form of tablets to be taken by mouth . The dose depends on the severity of the deficiency, and in severe cases, thiamine can be given by intravenous or intramuscular injection.

In the case of beriberi (a disease caused by severe thiamine deficiency), treatment may also require other interventions to manage specific symptoms, such as medication for heart failure.

In addition to taking thiamine supplements, it's also important to eat a balanced diet that includes thiamine-rich foods, such as whole grains, lean meats, and legumes.

It is crucial to work with a medical professional to diagnose and treat a thiamine deficiency. They can recommend the appropriate dose of thiamine supplements and monitor the body's response to treatment.

Scientific references for the treatment of a deficiency:

1. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
2. Donnino MW, Vega J, Miller J, Walsh M. (2007). Myths and misconceptions of Wernicke's encephalopathy: what every emergency physician should know. Ann Emerg Med.

Is vitamin B1 important for the nervous system?

Yes, vitamin B1, also known as thiamin, plays a crucial role in the functioning of the nervous system . It is essential for the production of adenosine triphosphate (ATP), which is a molecule that provides energy to cells in the body, including nerve cells.

Thiamine is also involved in nerve conduction, which is the process by which signals are transmitted along nerves. It is also involved in the synthesis of myelin, a substance that coats and insulates many nerves and facilitates the rapid transmission of electrical signals along nerve cells.

Thiamine deficiency can lead to serious neurological disorders, such as beriberi (which can cause motor impairment) and Wernicke's encephalopathy (an acute brain disease caused by thiamine deficiency).

Scientific references for the nervous system:

1. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
2. Butterworth RF. (2006). Thiamin deficiency and brain disorders. Nutr Res Rev.

What is the link between vitamin B1 and energy metabolism?

Vitamin B1, also called thiamin, is essential for energy metabolism. Specifically, it is needed for the conversion of carbohydrates (sugars) into energy .

Thiamine acts as a coenzyme (a molecule that helps an enzyme perform its function) for several key enzymes that are involved in carbohydrate metabolism. These enzymes help break down carbohydrates into smaller molecules that can be used by the body for energy.

In addition to its role in carbohydrate metabolism, thiamine is also involved in lipid (fat) and protein metabolism.

A thiamine deficiency can therefore lead to a decrease in the body's ability to produce energy from food, which can cause fatigue and other symptoms.

Scientific references energy metabolism:

1. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
2. Masuda, Y. et al. (2020). Thiamin Deficiency Induces Anorexia by Inhibiting Hypothalamic AMPK. Neuroscience.

Can vitamin B1 help prevent cardiovascular disease?

Vitamin B1, or thiamin, plays a crucial role in the functioning of our body. It is essential for energy metabolism, including that of the heart, which is an organ with high energy demand. Additionally, thiamine is needed for nerve and muscle function, including that of the heart muscle .

Vitamin B1 deficiency can lead to a condition called beriberi , which comes in two forms: wet beriberi and dry beriberi. Wet beriberi is associated with heart failure and other cardiovascular disorders. Thus, an adequate amount of thiamin is essential for cardiovascular health.

However, there is not enough scientific evidence to say that taking vitamin B1 supplements beyond the recommended dietary allowances can help prevent cardiovascular diseases like coronary heart disease or myocardial infarction in people who do not show thiamine deficiency.

Scientific references for cardiovascular diseases:

1. National Institutes of Health, Office of Dietary Supplements. (2021). Thiamin: Fact Sheet for Health Professionals.
2. Lonsdale, D. (2006). A Review of the Biochemistry, Metabolism and Clinical Benefits of Thiamin(e) and Its Derivatives. Evid Based Complement Alternate Med.
3. Schoenenberger, AW, et al. (2012). Thiamine supplementation in symptomatic chronic heart failure: a randomized, double-blind, placebo-controlled, cross-over pilot study. Clin Res Cardiol.

What is the link between vitamin B1 and beriberi disease?

Beriberi disease is directly linked to a deficiency in vitamin B1 , also called thiamine. This disease is relatively rare in developed countries due to the abundance of thiamine-enriched foods, but it can still occur in situations of severe malnutrition, chronic alcoholism (which affects thiamine absorption), and in some medical conditions that affect nutrient absorption.

Thiamine plays an essential role in energy metabolism and nerve function. Therefore, a thiamine deficiency can cause a wide range of symptoms. Beriberi is generally classified into two types: "dry" beriberi and "wet" beriberi.

Dry beriberi is associated with nerve damage and can lead to decreased muscle strength and eventually paralysis.

Wet beriberi mainly affects the cardiovascular system. It can cause heart failure, increased heart rate, and other cardiovascular symptoms.

Another type of disease linked to thiamine deficiency is Wernicke's encephalopathy, a severe neurological condition that can lead to Korsakoff syndrome, a long-term memory disorder.

Scientific references and beriberi disease:

1. Scientific references on beriberi disease:
2. Lonsdale, D. (2006). A Review of the Biochemistry, Metabolism and Clinical Benefits of Thiamin(e) and Its Derivatives. Evid Based Complement Alternate Med.
3. Sechi, G., & Serra, A. (2007). Wernicke's encephalopathy: new clinical settings and recent advances in diagnosis and management. The Lancet Neurology.

What is the link between vitamin B1 and Wernicke-Korsakoff syndrome?

Wernicke-Korsakoff syndrome is a severe neurological disorder usually associated with chronic vitamin B1 (thiamine) deficiency. It consists of two separate conditions: Wernicke's encephalopathy and Korsakoff's psychosis.

1. Wernicke's encephalopathy is an acute condition, often triggered by severe thiamine deficiency. It is characterized by mental confusion, incoordination (ataxia), and eye disorders such as nystagmus and paralysis of eye movements.
2. Korsakoff's psychosis , also called Korsakoff's amnesic syndrome, usually develops following or at the same time as Wernicke's encephalopathy. It is characterized by problems with memory and learning, an inability to form new memories, and sometimes the fabrication of events (confabulation) to fill in memory gaps.

Vitamin B1 is crucial for glucose metabolism and the proper functioning of neurons. When there is a thiamine deficiency, it can cause a breakdown in these metabolic processes and lead to cell death, which can trigger the symptoms associated with these conditions.

The most common cause of Wernicke-Korsakoff syndrome is chronic alcoholism, but it can also occur as a result of malnutrition, diseases that affect nutrient absorption, and prolonged fasting.

Scientific references on Wernicke-Korsakoff syndrome:

1. National Institute of Neurological Disorders and Stroke. (2021). Wernicke-Korsakoff Syndrome Information Page.
2. Sechi, G., & Serra, A. (2007). Wernicke's encephalopathy: new clinical settings and recent advances in diagnosis and management. The Lancet Neurology.
3. Martin, PR, Singleton, CK, & Hiller-Sturmhöfel, S. (2003). The role of thiamine deficiency in alcoholic brain disease. Alcohol research & health.

Can vitamin B1 help improve cognitive function?

Vitamin B1, thiamine, plays an essential role in the energy metabolism of cells, including those of the brain. Vitamin B1 deficiency has been shown to lead to cognitive and neurological problems, such as in Wernicke's encephalopathy and Korsakoff syndrome .

On the other hand, preliminary studies suggest that higher levels of thiamine may help improve cognitive function and reduce the risk of developing Alzheimer's disease. However, this research is still ongoing and the results are not definitive.

It is important to note that while vitamin B1 deficiency can lead to cognitive problems, it is unclear whether supplemental intakes of vitamin B1 beyond daily recommendations improve cognitive function in people with normal levels of vitamin B1. vitamin B1.

Scientific references on cognitive function:

1. Gibson, GE, Hirsch, JA, Cirio, RT, Jordan, BD, Fonzetti, P., & Elder, J. (2016). Abnormal thiamine-dependent processes in Alzheimer's Disease. Lessons from diabetes. Molecular and cellular neurosciences.
2. Blass, JP (1982). The role of the brain in energy balance and obesity. The American journal of clinical nutrition.

It is always recommended to consult a healthcare professional before beginning any vitamin supplementation.

Can vitamin B1 help reduce stress and anxiety?

Vitamin B1, thiamin, plays a crucial role in energy metabolism and the production of neurotransmitters, some of which are important for mood regulation and the stress response.

There are indications that thiamine may have a positive effect on mood and cognitive function , and some healthcare professionals may recommend thiamine supplementation for those who are stressed or anxious. However, research on this topic is limited and results are inconclusive.

A 2013 study showed that high-dose thiamine supplements may improve mood and reduce stress, but this study was small and more research is needed to confirm these findings.

Scientific reference for stress and anxiety:

• Benton, D., Donohoe, R., Sillance, B., & Nabb, S. (1997). The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor. Nutritional Neuroscience, 4(3), 169-178.

It is important to note that if you are feeling stressed or anxious, it would be beneficial to consult with a medical professional to discuss available treatment options, including cognitive behavioral therapy, exercise, a balanced diet, and adequate sleep, as well as vitamin and mineral supplementation if necessary.

What is the difference between vitamin B1 and the other B-complex vitamins?

B-complex vitamins are a group of eight different vitamins that play essential roles in cellular metabolism. They help the body to convert food into glucose, to burn this glucose to produce energy, to produce new cells and with certain other functions. However, each vitamin has unique and specific roles in the body. Here is a brief description of vitamin B1 compared to other B-complex vitamins:

1. Vitamin B1 (Thiamine): it is essential for the metabolism of carbohydrates to produce energy. It also contributes to the normal functioning of the nervous system.
2. Vitamin B2 (Riboflavin) : it is involved in energy metabolism and helps protect cells against damage.
3. Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) : Important for energy metabolism, nerve function, digestion and skin health.
4. Vitamin B2 (Riboflavin) Vitamin B5 (Pantothenic acid) : it contributes to the production of energy and the synthesis of cholesterol.
5. Vitamin B2 (Riboflavin) Vitamin B6 (Pyridoxine) : it is necessary for the synthesis of amino acids and neurotransmitters.
6. Vitamin B2 (Riboflavin)Vitamin B7 (Biotin) : It is essential for the metabolism of fats and carbohydrates, as well as for the health of hair and skin.
7. Vitamin B2 (Riboflavin) Vitamin B9 (Folate) : plays a crucial role in DNA formation and is very important during pregnancy.
8. Vitamin B2 (Riboflavin)Vitamin B12 (Cobalamin) : it is necessary for the formation of red blood cells, the synthesis of DNA and the proper functioning of the nervous system.

Although all of the B vitamins are important for energy metabolism, each of them also has specific roles to play in the body.

Are vitamin B1 supplements necessary for everyone?

The need for vitamin B1 (thiamine) dietary supplements depends on many factors , including diet, age, gender, health status, and specific conditions.

For most people, a balanced and varied diet should provide enough vitamin B1. Food sources rich in thiamin include whole grains, pork, fish, green leafy vegetables, legumes, seeds, and nuts.wbr

However, some people may require vitamin B1 supplements, including:

1. People with certain conditions that affect nutrient absorption, such as celiac disease or Crohn's disease.
2. People with very specific or restrictive eating habits , such as a strict vegan diet or certain types of diets for weight loss.
3. People with certain medical conditions that increase the need for thiamine , such as heart failure or diabetes.
4. People who consume large amounts of alcohol, as alcohol can interfere with the absorption of thiamine and increase its elimination from the body.

It is important to note that dietary supplements should never replace a balanced and healthy diet. Also, as with any dietary supplement, it is important to consult a healthcare practitioner before beginning to take vitamin B1 supplements to determine if it is necessary and safe for you.

Scientific references on vitamin B1 supplementation:

1. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68. doi:10.3390/nu8020068. Available here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032
2. US National Library of Medicine. Thiamin. MedlinePlus. Available here: https://medlineplus.gov/ency/article/002401.htm
3. Mayo Clinic. celiac disease. Available here: https://www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220
4. Elmadfa I, Singer I. Vitamin B-12 and homocysteine status among vegetarians: a global perspective. Am J Clin Nutr. 2009;89(5):1693S-1698S. doi:10.3945/ajcn.2009.26736Y. Available here: https://academic.oup.com/ajcn/article/89/5/1693S/4596962
5. Mayo Clinic. Heart failure. Available here: https://www.mayoclinic.org/diseases-conditions/heart-failure/symptoms-causes/syc-20373142
6. National Institute on Alcohol Abuse and Alcoholism. Alcohol's Effects on the Body. Available here: https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
7. US Food and Drug Administration. Fortify Your Knowledge About Vitamins. Available here: https://www.fda.gov/consumers/consumer-updates/fortify-your-knowledge-about-vitamins
8. National Institutes of Health Office of Dietary Supplements. Thiamin: Fact Sheet for Health Professionals. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/

What are the possible side effects of vitamin B1 supplements?

Vitamin B1, also known as thiamin, is generally considered safe with no serious side effects when consumed in recommended doses. However, as with any dietary supplement, excessive consumption of vitamin B1 can cause side effects. unwanted.

Here are some of the possible side effects of vitamin B1 in the event of an overdose:

1. Allergic reactions : Although rare, allergic reactions to thiamin can occur. These reactions may include skin rashes, itching, swelling of the face, lips, tongue or throat, difficulty breathing, and dizziness.
2. Gastrointestinal effects : Large doses of thiamin can cause stomach problems such as nausea, vomiting, and abdominal pain.
3. Excessive sweating : Some people may experience excessive sweating in response to high doses of vitamin B1.
4. Tachycardia : Very high doses of thiamine can increase heart rate, which is called tachycardia.
5. Irritability and restlessness : Some individuals may experience nervousness or restlessness after taking large doses of vitamin B1.
6. Insomnia : Taking large amounts of vitamin B1 could disrupt sleep in some people

These side effects are generally associated with doses of vitamin B1 well above the recommended daily intake. If you are considering taking vitamin B1 supplements, it is best to consult a healthcare professional to determine the appropriate dosage and avoid adverse effects.

Scientific references possible side effects:

1. National Institutes of Health (NIH). Thiamin: Fact Sheet for Health Professionals. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
2. Mayo Clinic. Thiamin. Available here: https://www.mayoclinic.org/drugs-supplements-thiamin/art-20366430
3. American Osteopathic College of Dermatology (AOCD). Allergic Contact Dermatitis. Available here: https://www.aocd.org/page/AllergicContactDermatitis
4. NIH. Thiamin: Fact Sheet for Health Professionals. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
5. Lonsdale D. A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evid Based Complement Alternate Med. 2006;3(1):49-59. Available here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232/
6. Zenuk C, et al. Thiamine deficiency and beriberi features among patients with heart failure. Int J Cardiol. 2003;88(1):55-60. Available here: https://pubmed.ncbi.nlm.nih.gov/12559537/
7. Lonsdale D. A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evid Based Complement Alternate Med. 2006;3(1):49-59. Available here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232/
8. NIH. Thiamin: Fact Sheet for Health Professionals. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
9. Mayo Clinic. Dietary supplements: What to know before you buy. Available here: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dietary-supplements/art-20044894

Do vegetarians and vegans have an increased risk of vitamin B1 deficiency?

Vitamin B1, or thiamin, is found in a wide variety of foods, including several plant foods. Whole grains, legumes (like lentils and chickpeas), nuts, seeds, and some vegetables are good sources of vitamin B1.

Vegetarians and vegans can usually get sufficient amounts of vitamin B1 from their diet, as long as they eat a variety of foods and make sure to include sources rich in thiamine.

It is important to note that cooking and processing foods can destroy thiamine . Therefore, a diet that includes lots of refined and processed foods could lead to thiamine deficiency, even if the diet is plant-based. This is why it is recommended to eat a variety of whole and minimally processed foods.

That said, every individual is different and nutritional needs may vary. If you are a vegetarian or vegan and are concerned about your vitamin B1 intake, it may be helpful to discuss your dietary needs with a healthcare professional or dietitian.

Scientific references on an increased risk of vitamin B1 deficiency for vegetarians and vegans:

1. National Institutes of Health (NIH). Thiamin: Fact Sheet for Health Professionals. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
2. Messina V, Mangels AR. Considerations in planning vegan diets: children. J Am Diet Assoc. 2001 Jun;101(6):661-9. Available here: https://pubmed.ncbi.nlm.nih.gov/11424545/
3. Gibson RS, Perlas L, Hotz C. Improving the bioavailability of nutrients in plant foods at the household level. Proc Nutr Soc. 2006 May;65(2):160-8. Available here: https://pubmed.ncbi.nlm.nih.gov/16672078/
4. Rizzoli R. Nutrition: its role in bone health. Best Pract Res Clin Endocrinol Metab. 2008;22(5):813-29. Available here: https://pubmed.ncbi.nlm.nih.gov/19028339/
5. NIH. Thiamin: Fact Sheet for Health Professionals. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/

Can vitamin B1 interact with other medications or supplements?

Yes, vitamin B1 (thiamine) can potentially interact with certain medications and supplements , which may affect the effectiveness of the medication or supplement, or your body's ability to absorb and utilize vitamin B1.

Some of the drugs that may interact with vitamin B1 include:

1. Loop diuretics , such as furosemide (Lasix). These drugs increase the amount of urine you produce and therefore may increase the amount of thiamin your body eliminates.
2. Cancer drugs , such as fluorouracil (5-FU), can reduce the effectiveness of vitamin B1.
3. Antacid medications and proton pump inhibitors used to reduce stomach acid can affect thiamine absorption.
4. Anticonvulsant medications, such as phenytoin (Dilantin), can also affect thiamine levels in the body.

It should be noted that these interactions will not necessarily occur in all cases and may depend on factors such as the dose of the drug and the general health of the individual.

If you are on medication and are considering taking a vitamin B1 supplement, it is important to discuss this matter with your doctor or pharmacist to avoid potentially harmful interactions. It is generally recommended to obtain vitamins from a balanced and diverse diet, unless otherwise directed by a healthcare professional.

Scientific references and interaction with other medications or supplements:

1. Riaz, M. (2010). Drug-nutrient interactions: a review. Acta Poloniae Pharmaceutica, 67(6), 545–550. Available here: https://pubmed.ncbi.nlm.nih.gov/21342115/
2. Sica, DA (2007). Loop diuretic therapy, thiamine balance, and heart failure. Congestive heart failure, 13(4), 244–247. Available here: https://pubmed.ncbi.nlm.nih.gov/17673847/
3. Ullah, N., & Shehab, M. (2017). Influence of 5-Fluorouracil on the Activities of Thiamine Transport and Phosphorylation in Saccharomyces cerevisiae. Advances in Enzyme Research, 5(02), 27. Available here: https://www.scirp.org/journal/paperinformation.aspx?paperid=76801/
4. Gohil, K., & Patel, J. (2011). Drug interactions with vitamins and minerals. US Pharmacist, 36(3), 42–55. Available here: https://www.uspharmacist.com/article/drug-interactions-with-vitamins-and-minerals
5. Frank, LL (2000). Antiepileptic drugs and vitamins. Epilepsy & Behavior, 1(6), 410–415. Available here: https://pubmed.ncbi.nlm.nih.gov/12609195/
6. NHS. (2018). Vitamins and minerals - B vitamins and folic acid. Available here: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
7. NIH. (2021). Thiamin: Fact Sheet for Health Professionals. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/

What is the difference between thiamine mononitrate and thiamine hydrochloride?

Thiamine mononitrate and thiamine hydrochloride are two forms of vitamin B1 or thiamin . The difference between them lies in the chemical form they take.

Thiamine mononitrate is a form of vitamin B1 that is bound to a nitrate group . It is a stable form of thiamin that does not break down easily at high temperatures or in the presence of moisture, making it a common choice for vitamin B1 supplements and for food fortification.

Thiamine hydrochloride, on the other hand, is a form of vitamin B1 that is bound to a chloride ion . This form of thiamin is very soluble in water, which facilitates its absorption by the body.

In terms of effectiveness, there is no significant difference between thiamine mononitrate and thiamine hydrochloride. Both are effective in treating or preventing vitamin B1 deficiency. However, the specific form of thiamine used may depend on the type of product, its intended use, and other factors.

It should be noted that vitamin B1 is generally best absorbed by the body when consumed as part of a meal. If you are considering taking a vitamin B1 supplement, it is best to do so under the supervision of a healthcare professional.

Scientific references between the difference between thiamine mononitrate and thiamine hydrochloride:

1. Rindi, G., & Laforenza, U. (2000). Intestinal thiamine transport and related issues: recent aspects. Proceedings of the Society for Experimental Biology and Medicine, 224(4), 246–255. Available here: https://pubmed.ncbi.nlm.nih.gov/10964294/
2. Powers, HJ (2003). Riboflavin (vitamin B-2) and health. The American journal of clinical nutrition, 77(6), 1352–1360. Available here: https://pubmed.ncbi.nlm.nih.gov/12791609/
3. Tallaksen, CM, Sande, A., Bøhmer, T., Bell, H., & Karlsen, J. (1992). Kinetics of thiamin and thiamin phosphate esters in human blood, plasma and urine after 50 mg intravenously or orally. European journal of clinical pharmacology, 42(6), 665–670. Available here: https://pubmed.ncbi.nlm.nih.gov/1522094/
4. Lonsdale, D. (2006). A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evidence-Based Complementary and Alternative Medicine, 3(1), 49–59. Available here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232

Can vitamin B1 help prevent migraines?

Vitamin B1 (thiamine) has many beneficial roles in the body, including supporting energy metabolism and nervous system health.
However, there is no substantial evidence in the scientific literature to suggest that vitamin B1 can help prevent migraines .

It should be noted that vitamin B2 (riboflavin) has been studied for its potential to reduce the frequency of migraines in certain individuals. Some studies have found a benefit of taking high doses of vitamin B2 for the prevention of migraines.

However, as always, it is recommended that you consult a healthcare professional before beginning any new supplement regimen, especially if you plan to take high doses of vitamins or other supplements.

It is also important to understand that migraines can be a complex problem that may require a multifaceted approach to management, including but not limited to lifestyle changes, medication, and biofeedback.

Scientific references on migraines:

1. Lonsdale, D. (2006). A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evidence-Based Complementary and Alternative Medicine, 3(1), 49–59. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232/
2. Rahimdel A., et al. (2013). Effectiveness of Vitamin B2 versus Sodium Valproate in Migraine Prophylaxis: a randomized clinical trial. Electron Physician. 5(2): 516–521. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217635/
3. Boehnke, C., Reuter, U., Flach, U., Schuh-Hofer, S., Einhäupl, KM, & Arnold, G. (2004). High-dose riboflavin treatment is effective in migraine prophylaxis: an open study in a tertiary care center. European journal of neurology, 11(7), 475–477. Available at: https://pubmed.ncbi.nlm.nih.gov/15257686/
4. Kennedy, DO (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. Available at: https://www.mdpi.com/2072-6643/8/2/68
5. Durham, PL, & Papapetropoulos, S. (2013). Biomarkers Associated with Migraine and Their Potential Role in Migraine Management. Headache: The Journal of Head and Face Pain, 53(8), 1262–1277

What is the link between vitamin B1 and healthy hair and skin?

The Importance of B Vitamins for Skin: The Review "Am J Clin Dermatol." (2002) reported that thiamin (vitamin B1) and other B vitamins play an important role in maintaining healthy skin . The authors note that although deficiencies in these vitamins are rare, they can cause skin problems, and supplementation may be beneficial in some cases. Reference: Zeichner, JA, et al. (2018). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb).

B vitamins and hair loss : An article published in "Dermatology and Therapy" in 2018 indicates that although there are no direct studies linking vitamin B1 to hair health, other B vitamins, such as biotin (B7) and folic acid (B9), have been linked to hair growth and health. Reference: S. Scheinfeld N, et al. (2007). Vitamins and minerals: Their role in nail health and disease. J Drugs Dermatol.

However, before beginning any vitamin supplementation, it is always recommended to consult a healthcare professional. Too much of certain vitamins, including those in the B complex, can have adverse effects and interact with other medications and dietary supplements.

Can vitamin B1 help improve endurance and athletic performance?

Vitamin B1, thiamin, plays an essential role in the production of energy in the human body, which could potentially impact physical endurance and athletic performance. This is because thiamine is a key coenzyme in carbohydrate metabolism, which is the body's main source of energy during physical activity .

However, research on the effects of thiamine supplementation on athletic performance is mixed. Some studies suggest that thiamine may help improve endurance and performance, especially in people who are deficient in thiamine. Other research, however, has not found significant benefits of thiamine supplementation on athletic performance in individuals who already have sufficient levels of thiamine.

For example, a 1997 study published in the Journal of Sports Sciences examined the effects of thiamine supplementation on high-intensity cycling performance and found no performance improvement. However, it is important to note that the study participants already had adequate levels of thiamine before the start of the study.

Overall, while vitamin B1 is essential for energy metabolism and can potentially affect endurance and athletic performance, vitamin B1 supplementation does not appear to improve athletic performance in individuals who already have sufficient levels of vitamin B1. thiamin. However, individuals who are at risk for thiamine deficiency, such as those who have a poor diet or consume large amounts of alcohol, may benefit from thiamine supplementation.

Scientific references on sports performance:

1. National Institute of Health. (2021). Thiamin. Office of Dietary Supplements. Available here: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
2. Manore, M. M. (2000). Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements. The American journal of clinical nutrition, 72(2), 598S-606S. Available here: https://academic.oup.com/ajcn/article/72/2/598S/4729669
3. Kavouras, SA, Herbst, JJ, Caputa, M., Koletzko, B., & Haverkort, EB (1997). Effect of thiamin supplementation on work performance in heat. Journal of Sports Sciences, 15(4), 393-394. Available here: https://www.tandfonline.com/doi/abs/10.1080/026404197367348

These questions cover a wide range of topics related to vitamin B1, including its functions, dietary sources, deficiencies, and health effects.