There are a large variety of vitamins in the B group, the more important being B1 or thiamine, B2 or riboflavin, B3 or niacin or nicotinic acid, B6 or pyridoxine, B9 or folic acid, B12 and B5 or pantothenic acid. B vitamins are synergistic. They are more potent together than when used separately.
- THIAMINE Known as anti-beberi, anti-neuritic and anti-ageing vitamin, thiamine plays an important role in the normal functioning of the nervous system, the regulation of carbohydrates and good digestion.
- It protects heart muscle, stimulates brain action and helps prevent constipation.
- It has a mild diuretic effect. Valuable sources of this vitamin are wheat germ, yeast, the outer layer of whole grains, cereals, pulses,nuts, peas, legumes, dark green leafy vegetables, milk, egg,banana and apple.
- The deficiency of thiamine can cause serious impairment of the digestive system and chronic constipation, loss of weight, diabetes, mental depression, nervous exhaustion and weakness of the heart.
- The recommended daily allowance for this vitamin is about two milligrams for adults and 1.2 mg for children.
- The need for this vitamin increases during illness, stress and surgery as well as during pregnancy and lactation.
- When taken in a large quantity, say upto 50 mg.
- it is beneficial in the treatment of digestive disorders, neuritis and other nervous troubles as well as mental depression.
- For best results, all other vitamins of B group should be administered simultaneously.
- Prolonged ingestion of large doses of any one of the isolated B complex
- vitamins may result in high urinary losses of other B-vitamins and lead to deficiencies of these vitamins.
CATHERINE SHALINI RAJA
CARDIO RESPIRATORY PHYSICAL THERAPIST
FITNESS & SPORTS REHABILITATION SPECIALIST.