What Every Body Needs - Vitamin B1

So I am continuing my series on essential vitamins and nutrients. This week it is Vitamin B1 also known as Thiamine. A lot of times you will see a B-complex supplement which usually contains all the B vitamins. But I am going to break each one down as they actually are separate nutrients.

What is it and where can I get it?
Thiamine is a water-soluble vitamin. It is found in highest concentrations in yeast, yeast extract, pork and organ meats. Most commonly people get Thiamine into their diets through grains, specifically cereal. It is found mostly in the outer layers of the grain however, so as wheat and other grains are processed they lose most of the Thiamine. This is the reason for "enriched" flour. Food manufacturers will manually add Thiamine and other B-complex vitamins to replace some of what is lost in processing. Wheat, oatmeal, flax, whole grain rye, brown rice, sunflower seeds, kale, asparagus, cauliflower, potatoes, oranges, and eggs all contain higher levels of Thiamine.

Why does it matter?
Thiamine is essential to the cellular and metabolic processes of the nervous system, the heart, the blood cells and the muscles. It is also a part of the body's synthesis of two different neurotransmitters.
Thiamine deficiency can lead to a general feeling of malaise, weight loss, irritability and confusion, and would effect all the body's organs but the heart and nervous systems the most. Deficiency can have detrimental neurological effects if not a part of a person's diet for too long and can be fatal. Hence the term "essential". It is sometimes called an anti-stress vitamin because of its supposed ability to strengthen the immune system and help the body withstand stressful conditions.

How much do I need?
Because Thiamine is a water-soluble vitamin any excess is processed through the kidneys and passed out of the body. The body does not store Thiamine at all. The RDA (Recommended Daily Allowance) for adults is 1.1 to 1.2 mg of Thiamine, 1.4 mg for pregnant or breastfeeding women. A daily does of 50-100 mg is often taken as a supplement, obviously much higher than the daily allowance but acceptable because the body doesn't store any excess so there is no chance of overdosing.

So there is your first of the B-complex vitamins Thiamin!
And now you know.