Thiamin and magnesium

Today will start our discussion of the B-complex vitamins. The B-complex vitamins are a family of vitamins that have a similar role in our health - they help the body produce energy within it's cells. We will discuss each of the B-complex vitamins in detail, because a few of them have some other functions as well. Some of the B-complex vitamins includes riboflavin, niacin, folic acid, and vitamin B12.

Thiamin

Thiamin is also known as vitamin B1. Thiamin helps produce energy from the carbohydrates that we eat.

Most people eat plenty of grains, which are enriched with thiamin, so a deficiency is rare. Before refined grains were enriched with thiamin, a deficiency was common and resulted in beriberi, which affects the cardiovascular and nervous systems.

Your body gets rid of any extra thiamin, so an excess is not harmful. But, an excessive amount does not have any extra health benefits.

The RDA (Recommended Daily Allowance) for thiamin is:
Males age 14 and up - 1.2 mg
Females 14 through 18 - 1.0 mg
Females age 19 and up - 1.1 mg
Pregnant/breastfeeding women - 1.4 mg
(For the RDA's for children, click here and scroll about halfway down)

Whole grains and enriched grains, such as bread, rice, pasta, tortillas, and cereal, provide most of the thiamin we need. Pork, liver, and other organ meats provide significant amounts as well.

Magnesium

Magnesium is part of more than 300 enzymes in the body. Enzymes help regulate many different body functions, including energy production and muscle contraction. Magnesium also helps maintain cells in nerves and muscles, signals muscle to relax and contract, and is a component of our bones.

A deficiency is rare except in diseases where the body doesn't absorb magnesium properly. Consuming too much magnesium will not do any harm, unless there is a kidney problem that prevents excretion.

The RDA (Recommended Daily Allowance) for magnesium is:
teenage boys- 410 mg
teenage girls - 360 mg
adult males to age 30- 400 mg
adult males over age 30 - 420 mg
adult females to age 30 - 310 mg
adult females over age 30 - 320 mg
(For the RDA's for children, click here and scroll about 1/3 of the way down)

Magnesium is found in a wide variety of foods, with the best sources being legumes, nuts, and whole grains. Green vegetables are also a good source. For foods with magnesium, click here and scroll about 3/4 of the way down.

(Information is from ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University)