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Vitamin B1 (Thiamine) - The Mood Booster Vitamin

morning and vitamins - Vitamin B1 is called the "mood-booster" vitamin due to its dramatic effect on our nerves and our mood. Besides supporting the central nervous system, vitamin B1 helps with carbohydrate metabolism, boosts our defense mechanisms, wards off mosquitoes, helps develop red blood cells, maintains muscle mass, promotes growth in children and helps control motion sickness. A man-made version of vitamin B1 is included with white flour in so that you can ward off beriberi, but it is easier to consume the natural form, seen in abundance in whole grains. Because thiamine supports carbohydrate metabolism, in addition, it makes energy readily available for the body, including the brain. So if you feel not getting enough thiamine, you might not be feeding your mind enough glucose because of it to think well.

Extra Thiamine Requirements

morning vitamins - If you are pregnant or nursing, use oral contraceptives, cigarettes or diuretics, you will need more vitamin B1. Those with diets high in refined foods, a lot of sugar and fast foods and/or alcohol will also have higher requirements for thiamine. Last, although not least, heavy metal pollutants like mercury and stress likewise use up thiamine in the body and can increase your need for it. Vitamin b are used in detoxifying our bodies, and if you are exposed to more toxins, you will need more of the B vitamins overall.

Deficiency The signs of Vitamin B1

Fatigue and insomnia, bad memory, poor thinking processes and muscle coordination, headaches, weakness and confusion are typical symptoms of Vitamin B1 deficiency. Insufficient thiamine has also been linked to mood changes, disorderly thinking, fear and feelings of uneasiness -- all signs of mental depression that may often affect memory as well. Beriberi is a disease that can be cultivated from a severe deficiency of B1, and is seen as a weakness, limb swelling and heart enlargement. It affects the nervous, gastrointestinal and cardiovascular systems, but is rare in america today because of the synthetic B1 additive in white flour.

Food Sources of Vitamin B1

While you might get enough vitamin B1 to reduce the chances of beriberi, many of us do not get the optimum amount, especially due to all the stress we have been under, both physically and emotionally. Some of the best sources of Vitamin B1 are nutritional yeast, liver and whole grains like whole wheat, brown rice, oatmeal and rice bran. However, other foods like watermelon, asparagus, fresh peas, pork, ham and beef, legumes, seeds and nuts like sesame seeds are also good sources of Vitamin B1.

Also, if your gut is healthy, and it has a preponderance of excellent bacteria (probiotics), it will be making B vitamins. However, many of us have got antibiotics over the years which have lowered the amount of good bacteria, so unless you have taken steps to get over that, like with large amounts of probiotics, either in supplement form or with cultured vegetables or lacto-fermented beverages, you probably aren't making all the B vitamins your body needs.

Should You Supplement with Vitamin B1?

morning supplements - For those who have a healthy gut and no Vitamin B deficiency symptoms, and you eat a lot of the foods containing Vitamin b, you might not need to supplement. However, the majority of us are under enough stress and still have eaten a lot of refined foods who have stripped B vitamins from our bodies, and so vitamin b complex supplementation can be beneficial. However, unless know there is a big Vitamin B1 deficiency and therefore are taking only B1 to get a specific purpose and certain amount of time under the care of a fitness care practitioner, and we don't recommend supplementing simply with Vitamin B1. All of the B vitamins work in conjunction with each other, and often supplementing with only 1 or 2 of them can cause other B Vitamin imbalances. We advise adding a whole food supplement containing the B Complex vitamins, including nutritional yeast and/or whole food based B vitamins. These are very hard to find, but it's worth it to your body to make use of food-based vitamin B, in our opinion. It can take 6 months to 1 year to replenish your supply of B vitamins, so supplementing can really help you to catch up.