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.