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:
Benfotiamine. Fat-soluble synthetic derivative of thiamine. It has significantly higher bioavailability compared to water-soluble forms of thiamine, reaching plasma concentrations five times higher than with an equivalent dose of thiamine. This is due to its ability to easily penetrate cell membranes and accumulate in tissues. Benfotiamine is often used to support nerve health and glucose metabolism.
Sulpiride. A synthetic form consisting of two molecules of thiamine connected together. Being fat-soluble, sulbutiamine more easily crosses the blood-brain barrier, providing an increased concentration of thiamine in the brain. This makes it useful for enhancing cognitive functions and reducing fatigue.
Fursultiamine. Fat-soluble derivative of thiamine developed to enhance absorption and tissue penetration. It has increased bioavailability and is used to treat conditions related to thiamine deficiency, especially in Japan.
Thiamine mononitrate and thiamine hydrochloride. Traditional water-soluble forms of vitamin B1. Although they are widely used in supplements and fortified products, their bioavailability is lower compared to the aforementioned forms. These forms require active transport for absorption and may have limited effectiveness under certain conditions.
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.
