Thiamine – what it is, what it is for, foods and side effects!

Thiamine ( Vitamin  B1 ) is one of the essential nutrients for the well-being of the body, because it contributes to metabolic functions, but it also helps psychologically. A correct intake of thiamine is therefore completely recommended to stay in shape and enjoy good health, especially in autumn and winter, when the natural defenses need to be reinforced.

Also called vitamin B1 , it is one of the eight vitamins of the B group. The name vitamin B1 is due to the fact that it was the first to be discovered. It is a water-soluble vitamin, which means it cannot be stored by the body, so it must be taken in through food.

What is thiamine?

Thiamine belongs to the group of water-soluble vitamins. Given this characteristic, the micronutrient cannot be accumulated in the body, but must be continuously absorbed through food. Discovered in 1926, together with the other representatives of the B group, this chemical compound also bears the name of aneurin.

This famous vitamin plays an important role in ensuring the normal functioning of the nervous system. It uses carbohydrates and proteins from the foods we eat and converts them into energy. Thiamine has been primarily recognized as a vitamin capable of aiding learning.

What is thiamin used for:

Thiamine plays many roles in maintaining the correct processes in the body, firstly providing energy. It is certainly essential for the transformation of glucose, making this sugar immediately available to organs, muscles, the nervous system and more. It also contributes to the well-being of the cardiovascular system, the formation of red blood cells and is often called the “vitamin of morality”.

How it stimulates mental balance. Apparently, an adequate intake of the nutrient would be able to encourage the individual’s psychological attitude, positively preparing him for action: this effect is always related to the contribution of energy, deficiency not surprisingly generates rapid physical and mental exhaustion.

For runners and athletes, thiamine is excellent for improving muscle tone. The stomach and intestines muscles are the first to benefit from this vitamin. Stomach muscle tone can be strengthened with daily use .

Recommended dosage:

The recommended dosage of thiamine depends on several variable factors, including age and sex. From birth, newborns should consume about 0.2 milligrams (mg) every day until they are 6 months old. From 7 to 12 months, children should have about 0.3 mg of thiamine a day.

Daily dosage recommendations continue to increase with age in childhood. For children aged 1 to 3 years, they should take 0.5 mg per day. From 4 to 8 years, the daily dose is increased to 0.6 mg per day. For ages 9 to 13, the recommendation is 0.9 milligrams  per day.

For men over the age of 14, the recommended daily allowance remains at 1.2 mg of vitamin B1 per day. For women, however, the recommendations are slightly different. For women aged 14 to 18, the recommendation is 1 mg  per day. Starting at age 19, the recommendation increases to about 1.1 mg every day.

However, in addition to these recommended daily doses, there are some situations in which an individual may consume more or less the recommended dose. For example, pregnant and lactating women are advised to take a higher daily dose of thiamine than other adult females. Ultimately, the best way to determine the right recommended dose is to talk to a doctor who knows each other’s medical history and can assess the health risks.

Health benefits of thiamine:

1. Promotes muscle mass gain:

Great news for anyone looking to gain muscle mass! This vitamin certainly ensures that the muscles receive the oxygen they need to develop. Thus, in addition to improving nervous system communication, it ensures that muscle contraction movements are better executed during training.

2. Increases the production of red blood cells:

Thiamine plays a primarily important role in the production of red blood cells, which in turn keeps people healthy, active and energized.

3. Antioxidant:

This vitamin has the function of protecting the body from free radicals, which are harmful substances and largely responsible for premature aging.

4. Prevents heart disease:

Thiamine helps in the proper development of myelin sheaths around nerves. A deficiency of this vitamin can unexpectedly result in the degeneration of these linings, which can result in nerve death and damage.

5. Benefit in mind:

It also offers nerve health benefits. That’s because in correct amounts, this vitamin has the function of stimulating a good memory, concentration and reasoning. According to research, by the way, this vitamin is also capable of preventing Alzheimer’s disease .

6. Improves digestion:

This vitamin also helps in the secretion of hydrochloric acid, which is essential for complete digestion of food.

7. Prevents Alzheimer’s disease:

It can however be used to slow the progression of Alzheimer’s disease . People suffering from this condition have benefited when treated with thiamine supplements with 100 mg per day. There are experimental placebo-controlled studies that are ongoing to determine more about the mechanism by which this occurs.

8. Prevents premature aging:

Thiamine surprisingly works as a powerful antioxidant , which helps protect your body against signs of aging like wrinkles , age spots, and other age-related conditions that regularly affect organ systems.

9. Increases appetite:

Thiamine can also undeniably improve appetite and mental alertness significantly.

10. Benefits the eyes:

According to research, thiamine is able to delay the development of cataracts . Studies in patients have shown that there is a lower occurrence of the disease in people who have adequate amounts of this vitamin in the body.

Thiamine deficiency:

In our time, it’s rare to develop a thiamine deficiency if you don’t have specific health issues. Therefore, alcoholics, individuals with problems with anorexia , Crohn’s disease, and those on dialysis may be disabled.

Thiamine deficiency mainly causes:

1. Nausea;
2. Headache ;
3. Lack of appetite, fatigue, tiredness and weakening of the muscles;
4. Lack of memory, irritability, stress and anxiety ;
5. vomiting;
6. Problems with the digestive system;
7. Heart problems.

Recipe rich in thiamine:

Hazelnut Risotto:

Ingredients:

– 4/6 handfuls of rice (even better if wholegrain, rich in vitamin B1);
– Vegetable broth;
– Leeks  or onions;
– 100 g of walnuts;
– White wine;
– Extra virgin olive oil ;
– Pepper ;
– A little butter and grated Parmesan cream

Preparation method:

1. Fry the rice in two tablespoons of olive oil , toasted hazelnuts, stripped of the skin and chopped, add the thinly sliced ​​leek or onion.
2. Then, mix it with half a glass of white wine and cook over medium heat, adding the hot broth.
3. When there are a few minutes left to cook, add a knob of butter, grated Parmesan and Pepper .
4. Decorate as you wish with some hazelnuts and a touch of acacia apples.

Precautions and Contraindications:

Therefore, to avoid side effects or interactions with other medications, it is advisable to consult a doctor if you plan on taking supplements. So, you should be careful, because if you only take one vitamin for a long time, it can cause an imbalance with other vitamins.