Vitamin B1, a water-soluble vitamin also known as Thiamin, is an important part of the large, for vitamins, family of B-complex vitamins. The primary role this valuable nutrient plays inside the body is in the conversion process of blood sugars into glucose. Vitamin B1 also helps the body break down carbohydrates, proteins and fats. It is also required for proper red blood cell formation, proper neurological function, and DNA synthesis

Sufficient levels of Vitamin B1 help to also ensure that the nervous system and the cardiovascular system work at peak levels. Proper muscular function is also dependent on sufficient quantities of this vitamin. The production of adenosine triphosphate (ATP), which is the body's main source of fuel, could not take place without Vitamin B1.  The heart, in particular, relies on this fuel supply so that it can keep up with its most important job of circulating blood throughout the body and supplying the blood cells with oxygen.

Of  value to those with congestive heart failure

Because of its role in helping the heart pump blood, Vitamin B1 is believed to quite possibly benefit those individuals suffering from congestive heart failure. Vitamin B1 can also be used to ease the numbness and tingling often associated with nerve damage. Because of the way this vitamin helps in the energy conversion and heart pumping processes, it has been known to boost mood and energy levels and improve alertness.

All water soluble vitamins, such as B1, must be continuously replenished because what the body does not use is eliminated via the urine. If they are not replenished adequately, a deficiency can result. Fortunately, because Thiamin is found in so many foods, B1 deficiencies are very rare.

Sources of Vitamin B1

Good natural sources of Vitamin B1 include pork, whole grain cereals, wheat germ, navy beans, kidney beans, garbanzo beans, peas, peanuts, fish, oysters, whole wheat and rye flour, oranges and orange juice and raisins. The best sources are found in beef liver and kidneys and in brewer's yeast.   Of course, one good source of any vitamin is going to be a good daily multivitamin.

Daily B1 Intake Requirements

A final determination as to the most beneficial daily intake of Vitamin B1 has yet to be made. However, since this vitamin is non-toxic, it probably is not possible to consume "too much". Remember, however, as a water soluble vitamin, B1 is constantly eliminated from the body through the urine. Most experts agree that 2.4 mcg each day is sufficient for men and women over age 14.  Children and pregnant and/or lactating women have slightly different requirements.

Symptoms of Vitamin B1 Deficiency

As with so many other nutrients, as people age, it is natural for Vitamin B1 levels to start to decline. Aside from this normal, age-associated deficiency, Vitamin B1 deficiencies are actually very rare nowadays, but they do exist. Those who regularly consume excessive amounts of alcohol are probably the most adversely affected as the alcohol inhibits the body's ability to properly absorb this vitamin. Babies that are given formula that is lacking Vitamin B1 supplements can also be affected adversely.

The most notable symptom of a Vitamin B1 deficiency is a condition called Beriberi. Symptoms of this condition include rapid heartbeat, mental confusion, nerve trouble and muscles that gradually begin to waste away.

Because Vitamin B1 plays a significant role in effectively transmitting nerve signals between the spinal cord and the brain, insufficient amounts of this vitamin can also lead to the development of depression, headaches, nausea, loss of appetite, nerves that tingle and tiredness.