Dr.Abhay Kumar Pati, Author, Best Nutrition Inc USA
www.bestnutrition.com, www.nutritionbest.com, www.ayurvedicsupplements.com, www.biotechayur.com
DESCRIPTION
Thiamin is known as “the morale vitamin” because of the beneficial effects it has on the nervous system and morale. People with heart disease have been found to have lower than normal levels of thiamin in their heart muscle. Beriberi is a condition, which includes symptoms of general weakness and decreased appetite and was found to be preventable if whole brown rice was eaten instead of refined white rice. In 1926 two doctors isolated the active ingredient missing from the refined grain, which was named thiamin.
Thiamin is a very delicate and easily destroyed vitamin. After vitamin C, it is the least stable of all vitamins. For example, alcohol destroys thiamin. Also, people with a low level of thiamin seem to be troubled more by insects.
Thiamin ensures mental alertness. It is vital for the release of energy from carbohydrates, fats and alcohol, and generally aids digestion. During pregnancy, thiamin ensures the correct growth of the fetus.
DEFICIENCY SYMPTOMS
Severe deficiency is now extremely rare in the Western world, but very low intake leads to beriberi, the symptoms of which include muscle weakness, nausea, loss of appetite and water retention. Minor deficiency of thiamin will lead to mental and emotional problems, such as loss of concentration, memory loss, depression, and irritability. Weight loss and digestive upset may also occur. Probably, the earliest symptom of deficiency is continuous nausea.
Therapeutic uses
THOSE WHO MAY NEED TO SUPPLEMENT
RECOMMENDED DIETARY ALLOWANCE
| Age | Thiamin/Vitamin B1 (mg/day) |
| 0-6 months | 0.3 |
| 6-12 months | 0.4 |
| 1-3 years | 0.7 |
| 4-6 years | 0.9 |
| 7-10 years | 1.0 |
| 11-14 years (males) | 1.3 |
| 15-18 years (males) | 1.5 |
| 19-24 years (males) | 1.5 |
| 25-50 years (males) | 1.5 |
| 51+ years (males) | 1.2 |
| 11-14 years (female) | 1.1 |
| 15-18 years (females) | 1.1 |
| 19-24 years (females) | 1.1 |
| 25-50 years (females) | 1.1 |
| 51+ years (females) | 1.0 |
| Pregnancy | 1.5 |
| Lactation, 0-6 months | 1.6 |
| Lactation, 6-12 months | 1.6 |
BEST FOOD SOURCES
| Food | Thiamin (mg/100g) |
| yeast extract | 3.1 |
| fortified breakfast cereal | 1.8 |
| soya beans, dry | 1.10 |
| pork chop | 0.57 |
| rice | 0.41 |
| bread, whole-meal | 0.34 |
| peas, frozen | 0.32 |
| peanuts, roasted | 0.23 |
| bread, white | 0.21 |
| potatoes | 0.2 |
| chicken | 0.11 |
| beef | 0.06 |
| milk | 0.05 |
SAFETY
Thiamin is a very safe vitamin. High dosages of thiamin can be taken for prolonged periods by adults without causing problems. Allergic reactions do sometimes arise when thiamin is injected.
INTERACTIONS & CONTRAINDICATIONS
Thiamin is one of the B-complex vitamins and so ideally should be taken as part of the complex, although single supplementation may be acceptable as part of a nutritional therapeutic program.
Dr.Abhay Kumar Pati, Author, Best Nutrition Inc USA
www.bestnutrition.com, www.nutritionbest.com, www.ayurvedicsupplements.com, www.biotechayur.com
VITAMIN A DESCRIPTION
Vitamin A occurs in two forms: preformed vitamin A, known as retinol, and provitamin A, also known as beta carotene. Vitamin A is also known as “the vision vitamin” for its role in aiding eyesight. Because it is fat-soluble and stored in the liver, it need not be replenished every day.
Vitamin A helps maintain healthy skin, teeth and bones, as well as mucous membranes, such as those in the nose, throat and lungs. It is necessary in the formation of an eye pigment involved in night vision, and is therefore essential for vision in dim light. Vitamin A is needed for proper development of the fetus in the womb.
DEFICIENCY SYMPTOMS
Severe deficiency leads to various physical changes in the eye and will eventually lead to blindness. Marginal deficiency will lead to increased susceptibility to respiratory tract infections and skin problems.
THERAPEUTIC USES
THOSE WHO MAY NEED TO SUPPLEMENT
RECOMMENDED DIETARY ALLOWANCE
| Age | Retinol/Vitamin A (mcg/day) |
| 0-12 months | 375 |
| 1-3 years | 400 |
| 4-6 years | 500 |
| 7-10 years | 500 |
| 11+ years (male) | 1000 |
| 11+ years (female) | 800 |
| Pregnancy | 800 |
| Lactation, 0-6 months | 1300 |
| Lactation, 6-12 months | 1200 |
BEST FOOD SOURCES
| Food | Retinol (mcg/100g) |
| halibut liver oil | 900,000 |
| lamb’s liver | 19,900 |
| cod liver oil | 18,000 |
| butter | 985 |
| margarine | 800 |
| cheese, cheddar | 363 |
| eggs | 190 |
| pig’s kidney | 160 |
| milk | 56 |
| mackerel | 45 |
| beef | 10 |
| sardines, canned | 7 |
SAFETY
Taken in excess, vitamin A can lead to toxicity because it is stored in the liver. However, it still has a high safety margin in that regular daily intake generally has to exceed 7,500 mcg in women and 9,000 mcg in men before toxic effects are experienced. Vitamin A toxicity is usually fully reversible. The vitamin A intake of pregnant women should not exceed 3,300 mcg per day (from food and supplements combined) unless directed by a health care professional.
INTERACTIONS & CONTRAINDICATIONS
Vitamins A and D (both fat-soluble vitamins) are found together in many food sources, although they are not actually dependent upon one another for their absorption or utilization. A zinc deficiency can affect the function of vitamin A and vice versa. Vitamin A should not be taken with vitamin-A-derived acne medications. The need for vitamin A is decreased if the individual is using the contraceptive pill.
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