Vitamin B1, more commonly known as thiamine, is an incredibly versatile vitamin. Not only does it influence weight loss, but it also affects your growth, your nervous system and your cardiovascular health. It's found in a number of foods you eat every day. It's also important to take note of how you prepare your food, as thiamine can be easily destroyed by many cooking processes.
In addition to helping your body to process carbohydrates, fats, and proteins, thiamine serves a number of purposes that contribute to your overall health. It aids growth in children, fertility in adults, nervous system and muscle function and electrolyte flow. Vitamin B1 is also a requirement of cells to create adenosine triphosphate (ATP), which is essentially the fuel on which your entire body runs.
Vitamin B1 itself will not cause you to lose weight. It is an essential part of a balanced and healthy diet to facilitate weight loss. Thiamine will help your body to turn carbohydrates into energy, but if your body does not use or otherwise burn that energy, it will still be stored as fat in your body. But, if you do stay active and use that energy, vitamin B1 will keep your body burning those fats and carbohydrates while helping to improve your muscle tone at the same time.
According to Weight Loss Resources, vitamin B1 facilitates weight loss in cells by helping your body to release the energy stored in fats, proteins and carbohydrates so your body can use and burn them. Thiamine also aids the body in maintaining a normal metabolism, proper digestion and muscle tone. These benefits are attached to the amount of carbohydrates a person consumes throughout the day, as well as how active that individual is.
For both adult men and women, your diet should consist of between 1 and 2 mg of vitamin B1 daily. Women who are pregnant or nursing should take at least 1.4 mg daily; children will benefit from 0.2 to 1 mg, depending on their age. You can turn to supplements to achieve this, but thiamine can also be found naturally in many foods, such as brewer's or nutritional yeast, brown rice, egg yolks, fish, legumes, nuts, peas, poultry, rice bran, wheat germ and whole grains.
When building a diet to help yourself or your family lose weight, you will want to make sure any foods you eat for their thiamine content are processed as little as possible. Thiamine is susceptible to both water and oxygen, which means that many forms of cooking and processing will diminish the vitamin B1 content in your food. You can also find some foods that have been processed, such as white rice or flour, which are fortified with thiamine to restore some of what was lost in that processing.