Why does the female body need vitamin B1?

Why does the body need it?

Thiamine is a water-soluble vitamin and is used in almost every cell of the body. It is especially important for maintaining adequate energy levels and a healthy metabolism.

The coenzyme of thiamine is thiamine diphosphate. Immediately after the B1 molecule enters the blood, it is sent to the liver. Here her “friends” are already waiting for her - 2 molecules of phosphoric acid. Having secured the support of magnesium, thiamine reacts with phosphorus - it turns into thiamine diphosphate.

This element travels further through the cells of the body as part of a coenzyme. In this form, the vitamin is more active, so it can participate in all ongoing biochemical processes.

In the body, B1 performs the following role:

• participates in energy metabolism;
• involved in the transmission of nerve impulses;
• supports the functioning of the heart muscle and nervous system;
• used in food digestion;
• participates in the formation of unsaturated fatty acids that protect the gallbladder and liver from the formation of stones;
• reduces inflammation on the skin (can even be used on the face) and improves the condition of the mucous membranes;
• takes part in hematopoiesis;
• has an analgesic effect;
• participates in the transfer of genetic information during cell division;
• valuable for hair – accelerates its growth;
• protects the body from early aging.

Without a sufficiently high level of thiamine, important processes cannot occur in the body. For example, molecules derived from carbohydrates and proteins (in the form of branched chain amino acids) cannot be properly used by the body.

Symptoms of vitamin B1 deficiency

A deficiency of this element can cause a serious malfunction in the body. And the following symptoms will help judge its deficiency:

• anorexia or sudden weight loss, lack of appetite;
• colitis;
• persistent digestive problems (one of them is diarrhea);
• inflammation of the nerve (neuritis);
• fatigue, irritability;
• deterioration of short-term memory;
• mental changes manifested in the form of depression or apathy;
• loss of sensitivity and reflexes;
• muscle weakness;
• blurred vision;
• confusion and hallucinations;
• inability to learn new information;
• heartache.

Thiamine deficiency is not very common in Western countries. It is believed that adults are less susceptible to this problem.

What products contain

Vitamin B1 can be found in many foods we consume daily. The main sources of thiamine are beans, nuts, seeds, and algae. Some types of meat (including liver) also contain this element, but in smaller quantities. Thiamine is also present in many whole grain products - bread, pasta, rice and others.

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Most fruits and vegetables are not high in element B1. For example, peas and tomatoes contain low to moderate amounts of this vitamin. The table below will introduce you to the leaders in the presence of thiamine. Information is based on the daily adult intake of 1.5 mg.

However, it is important to remember that this element can be destroyed during cooking. So, if the environment is alkaline, during the heat treatment of food products rich in B1, thiamine is destroyed. This happens already at 120 degrees. But in an acidic environment it behaves thermally stable. In this case, even at a temperature of 140 degrees, the loss of this element is minimal.

Low temperatures are also detrimental to thiamine. Therefore, when peas are frozen, their vitamin B1 content decreases.

Where and how much thiamine

More details about each product where thiamine is present and how much it contains:

• pine nuts - 33.82 mg;
• pistachios - 1 mg;
• peanuts - 0.74 mg;
• pork - 0.6 mg;
• cashews - 0.5 mg;
• lentils - 0.5 mg;
• oatmeal - 0.49 mg;
• millet - 0.42 mg;
• wheat - 0.4 mg;
• walnut - 0.39 mg;
• corn - 0.38 mg;
• barley - 0.33 mg;
• liver - 0.3-0.5 mg;
• buckwheat - 0.3 mg;
• pasta - 0.25 mg.

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Such products should definitely be included in the daily menu and you will not have to take thiamine in ampoules. But if a person still has symptoms that suggest that this particular vitamin is lacking, consult a doctor immediately.

Instructions for use and dosage

The body's daily need for vitamin B1 depends on age and gender. I will give the rules in force in our country.

These elements, like other nutrients, are of course best obtained from food. Thiamine deficiency is not very common, because we consume it in sufficient quantities through food. Therefore, most often there is no need to take it additionally.

But there are exceptions to the rules. In some cases, it is necessary to additionally supply the body with vitamin B1. Then thiamine chloride/hydrochloride (these are trade names for vitamin B1), which is available in tablets or ampoules, is prescribed. The standard dose for severe thiamine deficiency may be up to 300 mg per day. However, such a prescription (which vitamin to take and in what quantity) can only be made by the attending doctor.

The following people need additional thiamine:

• sweet tooth;
• coffee lovers (if you drink more than 3 cups a day);
• alcoholics;
• residents of a climate region that is too hot or cold;
• hazardous workers in contact with mercury, arsenic or carbon disulfide;
• those losing weight who adhere to a low-calorie diet (such as Japanese);
• people with AIDS, etc.

To date, there are no confirmed cases of serious side effects from an overdose of B1. As I already said, this vitamin is water soluble. It does not accumulate in tissue cells, but is easily excreted from the body along with urine. The upper permissible threshold for overdose has not yet been established.

Benefits of Vitamin B1

1. Supports healthy metabolism. Thiamine is needed for the synthesis of adenosine triphosphate (ATP), the main source of energy in cell molecules. It also stimulates the production of red blood cells. B1 is also involved in the conversion of carbohydrates into glucose, which is the preferred source of energy. In addition, this element promotes the breakdown of proteins and fats (2).
2. Supports heart health. The production of the neurotransmitter acetylcholine depends on the level of thiamine in the body. It is used to transmit messages between nerves and muscles. And our heart, as you know, is one of the largest muscles. Recent research has shown that thiamine may be beneficial in the fight against heart disease. This is because it helps the ventricles function properly (3).
3. Increases immunity. B1 helps maintain muscle tone along the walls of the digestive tract. In fact, this is where most of our immune system is located. A healthy gastrointestinal tract allows the body to get the most nutrients from food. Due to this, the immune system is strengthened, and this provides protection against diseases.
4. Improves concentration. Thiamine is an essential vitamin for increasing concentration and energy. Research has linked a deficiency of this element with learning problems and difficulties in remembering information. One experiment found that thiamine sped up the reaction time in those who were tested after taking vitamin B1 (5).
5. Helps maintain a positive attitude. This substance improves the body's ability to withstand stress.
   This is one of the reasons why B vitamins are often called “anti-stress vitamins.” Lack of energy can contribute to poor mood and loss of motivation. Thiamine can improve mood and also protect against depression and anxiety. Do you want to have “nerves of iron”? Take B vitamins