Role of Thiamin in Fitness and Health

Thiamin, one of the first vitamins of the vitamin B family is the first of the water soluble vitamins to be characterized and isolated. Although its deficiency disease viz. Beri- beri was known for a long time, it was only after its complete identification of vitamin B1 the root cause of beri beri was confirmed.

Thiamin deficiency and adverse health effects

Apart from being a major cause of beri-beri, thiamin or Vitamin B1 deficiency could lead to fatigue, irritability, and lack of concentration. Under prolonged deficiency, there are ample chances that low dietary intake would lead to dry beriberi, which results in muscle wasting.

Even the cardiac muscles are susceptible to this kind of effect. Other major side effects of deficiency of thiamin include, hypotension and pulmonary edema. Apart from this beri-beri may also lead to edema, anorexia, muscle weakness etc. A very disastrous stage could be hallucination, loss of mental stability and coma.

Muscular fitness, body building and thiamin

As mentioned previously, deficiency of thiamin could be a major cause of muscle atrophy and weakness. Exercising the muscles without proper thiamin supplementation could be a major cause of muscle wear and tear. You should also understand it very clearly that, no muscle building workout could be effective in case there is a deficiency of thiamin.

How to ensure proper thiamin intake?

Amongst various dietary sources of thiamin the major ones that could be a part of the regular diet include fortified breakfast cereals, unrefined, unpolished cereal grains. Legumes like pea, nuts are also an interesting source of thiamin. In terms of meat, pork is comparatively richer in thiamin as a dietary source.

Dietary recommendation for thiamin

In case of a normal individuals not indulging in much exercising, the recommended thiamin levels are 1.2 and 1.1 mg per day for adult men and women respectively. In case of individuals involved in heavy exercising the level is set at 1.5 mg/ day. For pregnant women or lactating mothers the required daily amount is nearly 1.4 mg.

Recent Articles

• Health Benefits of Lemon
• Vitamin C and its Benefits
• Understanding The Vitamin Requirements of The Body
• Pantothenic Acid An Important Health Component
• Vitamins To Improve Athletic And Sports Performance

What's More today?

A Beginner’s Muscle Building Routine

Are you tired of looking at skin and bones on your body? Do you want to replace your skinny physique... 

Healthy Ways of Losing Fat

Many people dream of certain diets which would help them lose fat in a faster way. There cannot be anything... 

Tips for Getting Ripped Abs

Many people are worried that they have a skinny or overweight body shape. They are searching for a solution... 

How to deal with a sore muscle

Muscles can get fatigued and sore if they are over exercised. They will hurt you, because they might... 

2 Simple Tips to Lose Weight through Cardio Workouts

This article gives you two very simple tips that can help to lose weight by adapting cardio workouts... 

Tips to Build Bigger Muscles

If you are one of those people who are looking to build some huge, fierce muscles, then you need to follow... 

Body Building for Women

Now more than ever, you see women trade in the skinny look for a more toned, fit and muscular appearance.... 

Facts about Muscle Building

Do we wish to burn fat, feed the muscles, achieve real fitness in life, and also get nice abs that we... 

Muscle Building Tips for Beginners

Muscle building is a desire for every common man and a beginner wants to do workouts the first day and... 

Weight loss and food addiction

Some of you are simply addicted to foods, you love eating, trying out new recipes, you know you are overweight... 

Tips for losing that fat belly, quickly!

Are you trying to get in shape? Do you want to have a nice sleek abdomen ? Maybe you already have the... 

Low calorie diet

If you have just stopped dining out because you are worried that it will derail your weight loss program,... 

Height Increasing Exercises

Getting tall is never easy. Some people are tall naturally. Their growth hormones assist them in becoming... 

Exercises for double chin

Double chin is nothing but some flab sitting pretty at a place that does not make you more pretty! In... 

What you can do with a pair of dumbbells

For maintaining a well-toned body, you really don’t need lots of equipments and associated paraphernalia....