Vitamin B1, also known as thiamine, plays a key role in maintaining human health. This water-soluble vitamin is important for converting food into energy, functioning of the nervous system, and metabolism. Adequate consumption of thiamine is critical for physical well-being and mental clarity, especially when following a keto diet.
Vitamin B1 plays a critical role in energy metabolism, helping cells convert carbohydrates into energy. This is particularly important for the normal functioning of the nervous system and muscles.
Thiamine also participates in the synthesis of neurotransmitters, influencing the work of the heart and other organs. Its deficiency can lead to serious diseases such as beriberi and Wernicke-Korsakoff syndrome.
Daily thiamine requirement
The daily requirement for thiamine varies depending on age, gender, and health status. On average, adult men need about 1.2 mg per day, while women need approximately 1.1 mg.
For pregnant and lactating women, the daily requirement increases to around 1.4 mg. This is due to the increased needs of the body during pregnancy and lactation.
Note: During intense physical exertion, stress, or alcohol consumption, the need for thiamine may increase.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Signs and consequences of vitamin B1 deficiency
Vitamin B1 (thiamine) deficiency can lead to various neurological and cardiovascular problems. The lack of this vitamin is particularly dangerous for the nervous system.
Symptoms of deficiency include fatigue, muscle weakness, digestive disorders, and memory problems. In severe cases, beriberi disease may develop.
Risks and symptoms of excess thiamine intake
An excess of vitamin B1 in the human body is extremely rare, as thiamine is a water-soluble vitamin and is easily excreted from the body through urine.
Vitamin B1 hypervitaminosis does not cause serious side effects, but with excessive intake in the form of supplements, some unwanted reactions may occur. These include fatigue, headaches, increased heart rate, and allergic reactions, such as rash. This is especially relevant with the intravenous administration of large doses of vitamin B1. If such symptoms occur, consult a doctor.
Sources of vitamin B1 in the diet on a keto diet
When following a keto diet, it is important to pay attention to vitamin B1, also known as thiamine. This vitamin plays a key role in energy metabolism and the functioning of the nervous system.
Sources of vitamin B1 on a keto diet may include:
- Meat: beef, pork, liver, and other organ meats.
- Fish: trout, tuna, and salmon are rich in thiamine.
- Seeds: sunflower and sesame seeds.
- Nuts: macadamia nuts, walnuts, and brazil nuts.
When choosing products, pay attention to their quality and origin to maximize the benefits of nutrition.
