Vitamin B1 (Thiamine)

Vitamin B1, also known as thiamine, is a water-soluble vitamin that is essential for the body to function properly. It plays a key role in energy metabolism, nerve function, and the synthesis of DNA and RNA.

Sources of Vitamin B1

Thiamine can be found in a variety of foods, including:

• Whole grains
• Legumes
• Nuts and seeds
• Pork
• Yeast
• Fortified cereals

Functions of Vitamin B1

Vitamin B1 has several important functions in the body, including:

• Converting carbohydrates into energy
• Supporting proper nerve function
• Assisting in the production of neurotransmitters
• Participating in the synthesis of DNA and RNA

Deficiency and Toxicity

A deficiency of vitamin B1 can lead to a condition known as beriberi, which is characterized by symptoms such as fatigue, muscle weakness, and nerve damage. In severe cases, beriberi can lead to heart failure. Toxicity due to excessive intake of vitamin B1 is rare, as the body excretes excess thiamine through urine.

Recommended Intake

The recommended dietary allowance (RDA) for vitamin B1 varies by age and gender. For example, the RDA for adult men is 1.2 mg per day, while adult women require 1.1 mg per day.

Study Guide

Here are some key points to remember about vitamin B1:

1. Vitamin B1 is also known as thiamine.
2. It is essential for energy metabolism and nerve function.
3. Good food sources of vitamin B1 include whole grains, legumes, and pork.
4. A deficiency of vitamin B1 can lead to beriberi.
5. The recommended dietary allowance for vitamin B1 varies by age and gender.

Remember to include a variety of vitamin B1-rich foods in your diet to ensure you meet your daily requirements!