Vitamin B1 is a water-soluble nutrient and is, therefore, not stored in the body. It is vital for maintenance of a healthy nervous system and is essential for production of energy in the brain.

Functions of Vitamin B1:

Energy production, Maintenance of nervous system, Protects against imbalances caused by alcoholism, Improves mental ability; Good for heart function, Aides digestion, and Carbohydrate metabolism.

Food sources of Vitamin B1:

Marmite, Yeast Extract, Brown rice, Wheat germ, Sunflower seeds, Brazil Nuts, Peas, Pork, Dried prunes, Oatmeal, Oats, Barley, Wheat flakes, Wholemeal bread.

Enemies:

Over cooking
High temperatures, especially frying
Exposure to air
Water
Caffeine
Alcohol
Preservatives & food additives

Vitamin B1 deficiency symptoms:

Fatigue, Poor memory, Lack of concentration, Muscle weakness, Loss of appetite, Nausea, Indigestion, Constipation, Depression, Tingling sensation in toes and soles.

Vitamin B1 deficiency high-risk groups include:

Heavy drinkers
Smokers

Pregnant women
Women on the pill

RDA for Vitamin B1:

US RDA: 1.2-1.5mg

EU RDA: 1.4mg