Water-soluble. Like all the B-complex vitamins, any excess is excreted and



not stored in the body. It must be replaced daily.

Measured in milligrams (mg.).

Being synergistic, B vitamins are more potent together than when used

separately. B1, B2, and B6 should be equally balanced (i.e., 50 mg. of B1, 50mg. of B2, and 50 mg. of B6) to work effectively.

The RDI/RDA for adults is 1.0 to 1.5 mg. (During pregnancy and lacta-

tion 1.5 to 1.6 mg. is suggested.)

Need increases during illness, stress, and surgery.

Known as the “morale vitamin” because of its beneficial effects on the ner-

vous system and mental attitude.

Has a mild diuretic effect.

WHAT IT CAN DO FOR YOU:

Promote growth.

Aid digestion, especially of carbohydrates.

Improve your mental attitude.

Keep nervous system, muscles, and heart functioning normally.

Help fight air- or seasickness.

Relieve dental postoperative pain.

Aid in treatment of herpes zoster.

DEFICIENCY DISEASE:

Beriberi.

BEST NATURAL SOURCES:

Brewer's yeast, rice husks, unrefined cereal grains, whole wheat, soybeans,

egg yolks, fish, oatmeal, peanuts, organic meats, lean pork, most vegetables,bran, milk.

SUPPLEMENTS:

Available in low- and high-potency dosages—usually 50 mg., 100 mg, and

500 mg. It is most effective in B-complex formulas, balanced with B2 and B6

It is even more effective when the formula contains antistress pantothenic

acid, folic acid, and B12. 100 to 300 mg. are the most common daily doses.

TOXICITY AND WARNING SIGNS OF EXCESS:

No known toxicity for this water-soluble vitamin. Any excess is excreted

in the urine and not stored to any degree in tissues or organs.

Rare excess symptoms (when doses exceed 5–10 g. daily) include

tremors, herpes, edema, nervousness, rapid heartbeat, and allergies.

ENEMIES:

Cooking heat easily destroys this B vitamin. Other enemies of B1 are

caffeine, alcohol, food-processing methods, air, water, estrogen, antacids,

and sulfa drugs.

PERSONAL ADVICE:

If you are a smoker, drinker, or heavy sugar consumer, you need more

vitamin B1.

If you are pregnant, nursing, or on the pill you have a greater need for

this vitamin.

If you're in the habit of taking an after-dinner antacid, you're losing the

thiamine you might have gotten from the meal.

As with all stress conditions—disease, anxiety, trauma, postsurgery—your

B-complex intake, which includes thiamine, should be increased.