Thiamine
Thiamine or Vitamin B1 is a water-soluble vitamin of the B complex. Thiamine facilitates body cells convert carbohydrates into energy. Necessary for proper metabolism of sugar and starch to provide energy It is also essential for proper functioning of the heart, muscles, and nervous system.
Thiamine and its acid metabolites are excreted principally in the urine like most water soluble vitamins.
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[edit] Food Sources
Thiamine is found in fortified breads, oatmeal cereals, pasta, wheat germ, pork meat, fish, dried beans, peas, and soybeans.
Dairy products, fruits, and vegetables are not very high in thiamine, but when consumed in large amounts, they become a significant source.
[edit] Deficiency of Thiamine
Lack thiamine can cause weakness, fatigue, psychosis, and nerve damage. Abuse in alcohol makes it hard for the body to absorb thiamine from foods, and if there is no proper supplementation can sometimes lead to a disease called beriberi.
[edit] Recommended Daily Dosage
- 0 - 6 months: 0.2 milligrams per day (mg/day)
- 7 - 12 months: 0.3 mg/day
- 1 - 3 years: 0.5 mg/day
- 4 - 8 years: 0.6 mg/day
- 9 - 13 years: 0.9 mg/day
- Males age 14 and older: 1.2 mg/day
- Females age 14 to 18 years: 1.0 mg/day
- Females age 19 and older: 1.1 mg/day
