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Vitamin B1 (Thiamine) - The Mood Booster Vitamin

bad mood in the morning - Vitamin B1 is recognized as the "mood-booster" vitamin due to the dramatic effect on our nerves and our mood. Besides supporting the central nervous system, vitamin B1 aids in carbohydrate metabolism, boosts our defense mechanisms, wards off mosquitoes, helps develop red blood cells, maintains muscle mass, promotes growth in children so helping control motion sickness. A man-made version of vitamin B1 is put into white flour in to be able to ward off beriberi, but it is easier to consume the natural form, found in abundance in whole grains. Because thiamine supports carbohydrate metabolism, additionally, it makes energy readily available for the body, including the brain. So if you are not getting enough thiamine, may very well not be feeding your mind enough glucose because of it to think well.

Extra Thiamine Requirements

morning and mood - In case you are pregnant or nursing, use oral contraceptives, cigarettes or diuretics, you will need more vitamin B1. Individuals with diets high in refined foods, an excessive amount of sugar and junk food and/or alcohol will also have higher requirements for thiamine. Last, although not least, heavy metal pollutants like mercury and stress also use up thiamine in the body and definately will increase your need for it. B vitamins are used in detoxifying your body, and if you are exposed to more toxins, you'll need more of the B vitamins overall.

Deficiency Symptoms of Vitamin B1

Fatigue and insomnia, bad memory, poor brain function 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 and symptoms of mental depression that will often affect memory as well. Beriberi is a disease that can be cultivated from a severe deficiency of B1, and is characterized by 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

Although you may 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're under, both physically and emotionally. Some of the best sources of Vitamin B1 are nutritional yeast, liver and grain like whole wheat, brown rice, oatmeal and rice bran. However, other foods like watermelon, asparagus, fresh peas, pork, ham and beef, legumes, nuts and seeds like sesame seeds will also be good sources of Vitamin B1.

Also, in case your gut is healthy, and possesses a preponderance of good bacteria (probiotics), it will be making Vitamin b. However, many of us took antibiotics over the years who have lowered the amount of good bacteria, so unless you have taken steps to beat that, like with considerable amounts of probiotics, either in supplement form or with cultured vegetables or lacto-fermented beverages, you most likely aren't making every one of the B vitamins your body needs.

Should You Supplement with Vitamin B1?

morning supplement - When you 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 also have eaten a lot of refined foods that have stripped B vitamins from our bodies, and so vitamin B supplementation can be beneficial. However, unless know you have a big Vitamin B1 deficiency and so are taking only B1 for any specific purpose and certain amount of time under the care of a health care practitioner, and we don't recommend supplementing only with Vitamin B1. All the B vitamins work in addition to each other, and often supplementing with simply 1 or 2 of them can cause other B Vitamin imbalances. We recommend 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 use food-based vitamin B, in our opinion. It will take 6 months to 1 year to replenish your body's supply of B vitamins, so supplementing can help you to catch up.