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Vitamin B1

Vitamin B1 (Thiamine) is needed for carbohydrate metabolism; deficiency may cause irritability, Depression, loss of concentration, fatigue and Insomnia. In alcoholics and the elderly, deficiency can cause Memory Loss and Heart Failure.

Sources
Whole cereals, nuts, beans, peas, pulses, yeast, pork, beef, liver, wholemeal bread

Supplements Available
Capsules or tablets, usually found in combination with other B vitamins

DRV*
Children 0.2-0.7 mg
Women 0.7-0.8 mg
Pregnant women 0.9 mg in last 3 months
Lactating mothers 1.0 mg
Maximum dose under 50 mg/day

Side Effects
An excess of 3 g a day may cause Headache, irritability, Insomnia, rapid pulse, weakness, contact Dermatitis, pruritis - and in one case has led to death.

Important Notes
Dosages advised are deliberately on the safe side and may not be high enough to give benefit, but it is recommended that higher dosages should only be taken under the care of a practitioner experienced in nutritional medicine.

Side Effects refer to effects of much larger doses on the whole than those recommended here.

* for explanation, please see Introduction to Nutritional Supplements

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