B I N A R A G A . I N F O

Vitamin B1 (Thiamin)

Thiamin is a water-soluable vitamin needed by the body to assist in the conversion of carbohydrates into energy. Thiamin is stored poorly by the body, so foods containing thiamin need to be consumed on a regular basis. Thiamin deficiency is rare in Western countries, except in alcoholics. Wernicke-Korsikoff syndrome (also known as Wernicke's encephalopathy) is a form of thiamin deficiency caused by alcohol impairing the body's absorption of thiamin. If left untreated it can cause permanent brain damage.

No harm is likely to be done by taking large doses of thiamin supplements, but since the body can only absorb about 5mg from a given oral dose, taking 100-500mg supplements is unnecessary (unless prescribed by a doctor). The only reported cases of thiamin poisoning (toxicity) have followed its injection.

Thiamin may be lost from food during cooking. Since it is a water-soluable vitamin, boiling food may cause up to 50% of the thiamin to be leeched into the cooking water. To minimize thiamin loss, use as little water as possible, don't overcook food, and consume as much of the nutrient enriched cooking water as possible.

Good sources of thiamin include vegemite, whole grains, fortified breakfast cereals, green vegetables, soybeans, pork, beef, and milk. Thiamin requirements increase slightly during lactation, illness, heavy exercise, and after surgery.