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A guide to getting enough vitamin B1

NW by Natasha Whiting
26 November 2020

A guide to getting enough vitamin B1

There are so many B vitamins that it's easy to get overwhelmed. Vitamin B1, or thiamine, is a very important one to take as it encourages the body to convert carbohydrates into energy. In this blog post, we will look at exactly what B1 is, why you need it, and how to make sure that you get enough of it.

What is vitamin B1?

Vitamin B1 is water-soluble, which means that it passes through the bloodstream. Adequate supplies of B1 protect vital organs, including the brain, heart, stomach and intestines, as well as the muscles and the nervous system.

Risks of not consuming enough B1

B1 also protects the body from various diseases. One of these is beriberi, which occurs when heart, digestive system and nerve health are poor. With a lack of vitamin B1 in your diet, you could be at risk of developing beriberi.

Other risks of not consuming sufficient thiamine are weight loss and even anorexia. It can also cause cardiovascular symptoms.

What are the signs of thiamine deficiency?

Thiamine deficiencies are characterised by fatigue, muscle weakness, nausea, slow reflexes, and tingling sensations in the arms and legs, as well as other symptoms. It's important to see a GP if you experience any of these symptoms, as they could indicate other diseases or conditions as well.

How much B1 should I take?

The recommended daily allowance is 1.2 mg for male adults and 1.1 mg for female adults, but pregnant or breastfeeding women should take 1.4 mg per day. This is generally achieved via a healthy, balanced diet, although pregnant women should be particularly careful to ensure that they get an adequate supply.

How to get more B1

Plenty of foods have a rich supply of B1. Try adding some of the following to your diet: beef, pork, nuts, seeds, legumes, oranges, oats, or yeast. If you don't like any of these foods, you may want to consider taking a B1 supplement.

You can take a B1 supplement in its tablet form. These are available from most pharmacies. Alternatively, Kollo is a collagen supplement that includes various vitamins, including vitamin B1 and other essential vitamins such as vitamin B12 and vitamin C.
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