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Vitamin B1

Vitamin B1 (thiamine)

1882: the Japanese Takaki recognized that the beriberi disease, which was already known in China around 2600 BC, could be cured by appropriate nutrition (from the vitamin B range).

1897: the Nobel Prize winner for medicine/physiology (Nobel Prize 1929) Christiaan Eijkman proved the vitamin B1 deficiency effect by feeding polished rice and showed that the deficiency could be remedied by feeding the silver skin of the rice. It was initially called anti-polyneuritis vitamin or aneurin (anti-neuritic vitamin) because of its effect on the nerves.

1932: Windaus then gave it the name thiamine because of its sulphur content, which is the only acceptable name today.

1926: the vitamin was first isolated from rice bran in crystalline form by Jansen and Donath.

1936: the structure of vitamin B1 was elucidated at about the same time by R.R. Williams and Grewe. The synthesis was carried out by R. R. Williams in 1936 and by Andersag and Westphal in 1937.

Vitamin B1* is a white, almost odorless, water-soluble vitamin. It is essential for the functioning of the nervous system. If vitamin B1 is not supplied to the body for approx. 14 days, 50% of the reserves are used up.

Task/function

Vitamin B1 nerve vitamin plays an important role as a coenzyme in fat and carbohydrate metabolism (maintenance of nerve tissue and heart muscle, mediation of nerve conduction). As thiamine diphospate (TDP, coenzyme of decarboxylases and transketolase), it is involved in the breakdown of carbohydrates in the brain and muscles. Stamina and memory also depend on this vitamin. It strengthens blood circulation and is necessary for the production of stomach acid. It is important in the conversion of carbohydrates into fat and the associated energy production from carbohydrates (it is a coenzyme for pyruvate dehydrogenase, a multi-enzyme complex that converts pyruvate into acetyl-CoA). It is also involved in the breakdown of certain amino acids and has a regulating effect on carbohydrate metabolism. This means that it is an important vitamin for controlling the energy balance of the human organism (in conjunction with ATP, it ensures the conversion of carbohydrates into energy).

Occurrence

  • in 100 g wheat germ 2 mg
  • in 100 g soybeans 1 mg
  • in 100 g pork 0.90 mg
  • in 100 g peas 0.76 mg
  • in 100 g oat flakes 0.65 mg
  • in 100 g white beans 0.50 mg
  • in 100 g potatoes 0.10 mg
  • Brewer's yeast
  • Whole grain products

Deficiency symptoms (hypovitaminosis)

Symptoms:

  • Disorders of the carbohydrate metabolism and nervous system
  • Irritability and depression
  • Tiredness, loss of appetite, lack of concentration, muscle atrophy
  • Anemia
  • Frequent headaches,
  • memory disorders, confusion
  • Heart failure, edema, low blood pressure, shortness of breath
  • Reduced production of antibodies during infections
  • impaired energy production
  • Weak muscles (especially the calf muscles)
  • Disease: Beriberi

Beriberi appeared when rice began to be polished, removing the vitamin-rich husk. It appeared in Europe when flour was ground so finely that the vitamin-rich wheat germ disappeared and vitamin B1 was no longer absorbed through the bread. In the countries of East Asia and Japan, where rice is the staple food, the disease occurred frequently. The disease still occurs today in third world countries. In industrialized countries, the disease is usually associated with alcoholism or severe malnutrition. Symptoms of beriberi: neurological disorders, muscle atrophy (muscle wasting) and heart failure.

Consequences of an overdose (hypervitaminosis)

The nerves, for example, only react hypersensitively to stimuli at doses of over 200 mg. In some cases, intravenous administration has been found to trigger severe allergic reactions, including anaphylactic shock.

Requirements

The DGE considers an intake of 0.33 mg per 1000 kcal per day to be the minimum requirement. An intake of 0.5 mg per 1000 kcal per day is recommended. As the thiamine requirement is closely linked to energy metabolism, the recommended intake goes hand in hand with the amount of food energy consumed. A continuous intake of the vitamin is important because of its limited storage capacity. People with an increased energy requirement, such as top athletes or heavy and very heavy workers, have an increased thiamine requirement. Alcoholism reduces the absorption rate of thiamine. Accordingly, the need for thiamine is greater in people with excessive alcohol consumption than in the average population.

Requirements in sport

My recommendation is to take 10-100mg a day, several times a day with meals, as this vitamin is also excreted through sweat.