vitamin B1 – thiamine

  • Brain and nerve function:
    • Controls the use of glucose by neurons
    • Assists in making fatty acids needed to preserve integrity of nerve cell membranes
    • Works with vitamins B2 and B5 to make acetylcholine
  • Energy production and carbohydrate metabolism
  • Nerve cell function (as part of enzyme TPP)
Sources notes
  • Best sources yeast, wheat germ, seeds and nuts
  • Destroyed by excessive cooking
Vegetable Sources green peas; garlic; soybean sprouts; chilli; bell pepper
Fruit Sources
Nut and seed sources sunflower seeds; pine nuts; peanuts; brazil nuts; pecans; pistachio nuts; hazelnuts; cashews; macadamia nuts; walnuts; almonds; pumpkin seeds; sesame seed
Absorption and function notes
  • Absorption inhibited by baking soda, blueberries, beets, and brussel sprouts
  • Destroyed by alcohol, sulfites and anti-thiamine factor found in tea and uncooked freshwater shellfish and fish
Deficiency factors
  • Fatigue; depression; pins and needles / numbness; constipation
  • Severe deficiency – beriberi (mental confusion, muscle wasting, fluid retention, high blood pressure, difficulty walking, heart disturbances)
Toxicity None

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.

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