Vitamin B1 is one of the lesser known vitamins. However, a lack of it can have serious consequences. We explain everything you should know about the vitamin!
Vitamin B1, never heard of? Don’t worry, many people feel that way. Here is the great stranger important for the conversion of nutrients into energy and for our nerves. Fortunately, most people in our part of the world have enough vitamin B1. If this is not the case, however, the consequences become noticeable. B1 can also help against PMS, for example.
Above in the video: 9 things to avoid during your period
Where is vitamin B1 contained?
We take in vitamin B1 through food. Because our body cannot store it for a long time, we have to do this regularly.
It is included, for example in the following foods:
Legumes like beans or lentils
whole grain products
Meat, especially pork
Vegetables, for example asparagus or potatoes
You can read more about healthy eating in this article: Do vegan children need vitamin pills?
Do vegan children need vitamin pills?
A vegan diet is also possible in children and adolescents. Since the food supply is particularly important for growth and development in this life span, the offspring should be checked regularly for deficiency symptoms.
Most people in Western societies eat enough foods rich in B vitamins to get the recommended 1 to 1.3 milligrams of the vitamin. That’s why Vitamin B deficiency occurs mainly in developing countriesf. Here, for example in Asian prisons, which only have processed rice, it can lead to life-threatening conditions. In very specific situations it also happens in our society.
Reasons for a vitamin B deficiency
Are responsible for a vitamin B deficiency all factors that hinder the absorption of vitamin B. The main reasons are the following:
Very one-sided diet with a lot of white flour products
Heavy consumption of coffee or tea (this inhibits the absorption of vitamin B1)
Diseases such as liver disease, chronic bowel disease, and celiac disease
Certain medications, such as antidepressants
If a vitamin B deficiency actually occurs, this manifests itself, for example, in tiredness and sleep disorders, poor physical and mental performance or depressive moods. Usually these do themselves Symptoms only slowly become apparent so that they are easy to miss. A severe vitamin B deficiency that remains untreated can be life-threatening.
How vitamin B helps against PMS
The so-called Premenstrual symptom (PMS) affects about eight to 20 percent of all women. It ensures that the period before the menstrual period is characterized by a number of physical and psychological problems, from headaches and mood swings to sleep problems and blemished skin.
Scientists now have in Studies There are indications that an increased intake of vitamins B1 and B2, in this case specifically thiamine and riboflavin, can prevent these unpleasant symptoms from occurring. However, further research is necessary at this point in order to explore the precise relationships between vitamin B and PMS.