One important factor to remember when taking vitamins is to consume healthy amounts. Some vitamins can cause health problems and symptoms if you consume too much each day. Excess usage of vitamin B-1, which is also known as thiamine, is not associated with symptoms and no upper intake level has been set according to Oregon State University.
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Thiamine or B-1 is not associated with toxicity from excessive daily dosages. Oregon State University states that no well-established toxic effects from the consumption of excess thiamine have been found in food or through long-term oral supplementation. Therefore, when it comes to dosage and vitamin B-1, you simply need to make sure you are consuming enough each day and not whether you are taking too much. Vitamin B-1 is found naturally in the foods that you eat.
Sources and Recommendations
The best sources of vitamin B-1 include foods such as whole grains, lean meats, fish, pasta, beans, peas, soybeans and fortified cereals. Small amounts are found in fruits, vegetables and dairy products. Each day you should consume at a minimum 1.0 to 1.2 mg/day. If you do not consume enough, you can develop deficiency symptoms such as fatigue, psychosis, weakness and nerve damage according to MedlinePlus.
Importance of B-1
Vitamin B-1 is very important to your body because it is used in metabolism. B-1 helps your body convert the carbohydrates from the foods that you eat into energy so that your body can function properly. Vitamin B-1 is also important for your heart, muscles and your nervous system. Without adequate levels of vitamin B-1 in your diet, your body is not able to perform these important daily functions of life.
Essential vitamins are used by your body everyday and you must consume them through food or take a daily multivitamin to ensure that you get enough in your diet. If you eat a healthy balanced diet that contains the foods that are good sources of vitamin B-1 and take a daily multivitamin or B-1 supplement, you do not have to worry about taking too much. In fact, the Harvard School of Public Health, recommends that you take a daily multivitamin in addition to eating foods that contain healthy vitamins to fill in the gaps in your nutrition.