Thiamin / Vitamin B1
Vitamin B1, more commonly referred to as thiamin, is believed to play an important role in maintaining mental health. Some call it the "morale vitamin". Note, thiamin is extremely unstable and is leached out when cooking in water, plus sulfites (commonly used as preservatives) destroy thiamin. Thiamin works in conjunction with the other B vitamins.
Natural Food Sources
Asparagus, brewer's yeast, brown rice, enriched breads and cereals, kidney, legumes, liver, nuts, oatmeal, oranges, oyster, pork, potato, raisins, seeds, soybeans, tahini, whole grains.
Thiamin is necessary for nervous system function, keeping the heart beating and fending off stress. It improves learning capacity and mental alertness. It also aids in digestion, helping to release energy from carbohydrates by creating glucose.
Thiamin deficiency disease is known as beriberi. It is rare, but can occur with excessive alcohol and tea drinking, both of which inhibit thiamin absorption. Symptoms include mental illness, fatigue, depression, headaches, loss of appetite and numbness in arms and legs.
Large doses may cause a reaction similar to anaphylactic shock. Several hundred milligrams may cause drowsiness.
Dietary Reference Intake
Men: 1.2 mg
Women: 1.1 mg