Vitamin B1
The first B vitamin to be discovered and named (also called thiamine), B1 supports your metabolism and brain function. One of its most important functions is to keep your nervous system healthy. Vitamin B1 functions in glucose (sugar) metabolism, brain neurotransmitter production, and learning capacity in children.
Key uses of vitamin B1:
- Clinicians use vitamin B1 to treat nervous system disorders, such as Bell's palsy, multiple sclerosis, and neuritis.
- Helpful for skin conditions and tissue healing after surgery.
- New studies show that thiamine supplementation might be helpful for preventing and slowing Alzheimer's disease.
Where you can find it: Thiamine's best sources are the coverings of grains like wheat, rice, and oats, so this vitamin is easily lost when foods are cooked and processed. B-l is also found in vegetables, legumes, seeds, and nuts. beneficial effects on vision.
How much to take: Only 2 to 3 mg are required to prevent deficiency; however, 10 to 50 mg is probably optimum. Dosages from 25 to 50 mg are commonly used in supplements. If you consume alcohol, you rapidly deplete your B-l supply, so you need to increase supplementation, as you also would if you are going through alcohol detoxification.
Too little or too much: Mild deficiency may lead to increased sugar craving. A more serious deficiency can lead to a condition called beri-beri with fatigue, weight loss, and swelling. Toxicity is uncommon. (Your body can easily handle 200 to 300 mg without problems)
