3分鐘秒懂「維生素B1」功效、食物來源、攝取量完整攻略

苼莛生技雜誌 > 全能 B 群+ C 鋅鎂 5 效膠囊 > 3分鐘秒懂「維生素B1」功效、食物來源、攝取量完整攻略

你知道嗎？維生素B1之所以叫做B1，是因為它是人類最早發現的B群維生素！維生素B1主要作為一種「輔酶」存在，協助酶有效進行各種生化反應，尤其在「碳水化合物代謝」和「維持神經傳導」方面至關重要。若缺乏會影響體內複雜的化學反應，造成嚴重的生理問題。

馬上花3分鐘搞懂維生素B1與八大功效，以及它的功效、每日建議攝取量、食物來源、適用族群、副作用等，輕鬆將維生素B1知識融入生活！

維生素B1是什麼？

維生素B1，又稱硫胺素，是維生素B群中第一個被發現的成員，因此被命名為B1。它是一種水溶性維生素，屬於人體必需的13種維生素之一，且必須透過飲食攝取，因為人體無法自行合成維生素B1。

維生素B1又稱精神性維生素，在人體內扮演著關鍵的生化角色，能維持神經正常，避免憂鬱、焦慮，幫助提升活力。尤其是作為多達24種不同酶的輔酶，主要涉及糖類、蛋白質和脂肪的代謝過程。

硫胺素尤其重要的功能之一是，作為三個關鍵的葡萄糖代謝酶的輔酶，同時也參與脂肪和支鏈氨基酸的代謝，對於神經髓鞘的形成、維持以及神經傳導物質的合成具有關鍵作用。

為什麼要補充維生素B1？維生素B1的八大功效

補充維生素B1（硫胺素）對於維持整體健康和身體功能具有多種重要作用。以下是一些關鍵的原因：

維生素B1功效1：促進能量與糖分代謝

維生素B1在能量代謝的過程中，主要扮演輔酶的角色，可以輔助醣類、脂質、蛋白質的熱量轉換，也是促進糖分代謝中扮演關鍵角色。尤其是對於經常食用高糖食物的人，需要適量增加維生素B1的攝取，有助於加快體內糖分的分解和利用。

維生素B1功效2：增進消化健康

維生素B1對人體消化功能有顯著的促進作用，幫助維持正常食慾，提升消化與吸收營養的效能，特別是在緩解便秘方面表現優異，並協助生理機能運作，保持健康狀態。

維生素B1功效3：維持神經系統運作

維生素B1對於維持神經系統的正常運作至關重要，它支持神經傳遞物質的合成和功能，也具有保護神經系統的功效。此外，對於患有神經衰弱和偏頭痛的人群，維生素B1也有助於減輕他們的病症。

維生素B1功效4：幫助大腦功能

硫胺素是大腦能量產生的關鍵因素，負責供給大腦能量、協助穩定情緒，對於增強記憶力尤其有效。

維生素B1功效5：維繫皮膚、頭髮健康光采

維生素B1可以促進皮膚細胞的生長和修復，幫助皮膚保持彈性和光澤，同時還對維持頭皮健康特別有效，因為它可以降低血管收縮，改善血液流動和氧氣循環，將營養物質轉移到毛囊，促進頭髮生長。

維生素B1功效6：保護心臟健康

維生素B1有助於維持心臟肌肉的正常功能與彈性，並防止心臟疾病。維生素B1缺乏可能會導致心臟輸出不足，進而引發心臟衰竭。

維生素B1功效7：改善腰痠背痛

維生素B1可以增加正腎上腺素（noradrenalin）、血清素（5-hydroxitryptamin）的身體利用率，有助於緩解因神經功能障礙造成的腰痠背痛，透過改善神經傳導效率來減輕痛感，還可以減少肌肉中的乳酸堆積。

維生素B1功效8：預防水腫

維生素B1具有中等程度的利尿作用，有助於人體代謝、排除多餘的水分，有助於維持體內液體平衡，降低水腫機率。

維生素B1在人體內的儲存時間

在正常情況下，人體內約儲存有25-30毫克的維生素B1，主要集中在新陳代謝較快的器官，如大腦、心臟、骨骼肌和腎臟。

由於維生素B1在體內的半衰期較短（3-6小時），因此需要每日補充。如果飲食中缺乏維生素B1，體內儲存的維生素B1只能維持2到3週，在其耗盡一週內，可能會開始出現維生素B1缺乏的相關症狀，如疲勞、肌肉無力、神經功能障礙等。

購買連結：B群+C鋅鎂全能膠囊

缺乏維生素B1會造成什麼危害？

由於維生素B1對於能量代謝和神經系統功能至關重要，如果飲食中缺乏維生素B1，體內儲存的維生素可能僅能維持2-3周，其缺乏會對身體健康造成廣泛的影響。

以下是維生素B1缺乏所導致的主要問題：

1.腳氣病：

乾性腳氣病：主要影響神經系統，表現為四肢無力、感覺異常、行走困難、甚至癱瘓。

濕性腳氣病：影響心臟和循環系統，可能出現心臟擴大、心率加快、腳踝腫脹、呼吸困難等症狀。

2.高沙可夫症候群：這是一種急性的神經系統疾病，常見症狀包括精神混亂、眼球震顫和不穩定的步態。

3.心血管疾病：心臟輸出量可能受到影響，導致心臟衰竭等問題。

4.消化系統問題：維生素B1缺乏可波及腸胃，導致食慾不振、消化不良、便秘、胃酸分泌不足、腹部不適等症狀。

5.肌肉退化：由於能量代謝障礙，肌肉可能會逐漸退化，造成肌力減弱。

如何補充維生素B1？高含量維生素B1食物排行榜！

以下是一些豐富維生素B1的食物來源：

★蔬菜類食物排行（每100g含量）

TOP1大蒜 ：0.1675mg

TOP2紅辣椒：0.1645mg

TOP3豌豆苗：0.1620mg

TOP4紫蘇：0.1530mg

TOP5金針菜：0.1503mg

★水果類食物排行（每100g含量）

TOP1榴槤：0.20 mg

TOP2甜蜜蜜鳳梨（台農16號）：0.12 mg

TOP3台灣土棗：0.11 mg

TOP4凱特芒果（肯特芒果）：0.11 mg

TOP5鳳梨釋迦：0.10 mg

★堅果類食物排行（每100g含量）

TOP1原味葵瓜子（去殼）：1.71 mg

TOP2生鮮花生仁：1.26 mg

TOP3黑芝麻（生）：0.91 mg

TOP4白芝麻（生）：0.90 mg

TOP5腰果（生）：0.64 mg

★穀物類食物排行（每100g含量）

TOP1米胚芽：6.91 mg

TOP2小麥胚芽：2.44 mg

TOP3蕎麥（甜蕎）：0.53 mg

TOP4燕麥：0.50 mg

TOP5五穀米：0.48 mg

★肉類食物排行（每100g含量）

TOP1豬小里肌：1.20 mg

TOP2豬下肩瘦肉：0.97 mg

TOP3豬大里肌：0.88 mg

TOP4豬頸肉：0.85 mg

TOP5豬後腿外腱肉：0.84 mg

哪些族群應該補充維生素B1？

補充維生素B1對於某些特定的族群尤為重要，因為這些族群更有可能面臨維生素B1缺乏的風險。以下是應考慮增加維生素B1攝取的主要族群：

1.飲食不均衡、喜愛精緻澱粉者：經常外食、飲食不均衡、精緻澱粉攝取過多的人，這種生活方式導致營養攝取不足，容易缺少維生素B1。

2.孕婦與哺乳婦女：孕期與哺乳期婦女的營養需求增加，維生素B1對於胎兒的神經系統發育及母體健康都非常重要。

3.銀髮族：隨著年齡的增長，身體對營養素的吸收能力可能下降，年齡較大的長輩由於飲食限制或是慢性疾病，需要增加維生素B1的補充，維持正常的神經和心臟功能。

4.長期飲酒者：長期飲酒可導致營養吸收不良，尤其是維生素B1的吸收和利用。由於肝臟功能受損和飲食習慣不佳，常見維生素B1嚴重缺乏。

購買連結：B群+C鋅鎂全能膠囊

維生素B1每日攝取量

依照衛服部的「國人膳食營養素參考攝取量」，B1的每日建議攝取量為：

成人

成年男性：1.2mg

成年女性：0.9mg

懷孕第二與第三期的孕婦：需增加0.2mg，意即1.1mg

哺乳期女性：需提升0.3mg，意即1.2mg

兒童和青少年

0至6個月嬰兒：0.3mg

7至12個月嬰兒：0.3mg

1至3歲兒童：0.6mg

4至6歲兒童：男性0.9mg；女性0.8mg

7至9歲兒童：男性1.0mg；女性0.9mg

10至12歲兒童：男性1.1mg；女性1.1mg

13-15歲：男性1.3mg；女性1.1mg

16-18歲：男性1.4mg；女性1.1mg

維生素B1有副作用嗎？

維生素B1屬於水溶性維生素，經人體吸收後體內儲存很少，過量的部份通常從尿中排出，因此維生素B1在體內停留時間短，不易有攝取過量的問題，無需擔心副作用的問題，反而容易發生攝取不足的問題，需要每天補充。

>>看更多B群+C鋅鎂全能膠囊

延伸閱讀：

母嬰健康守護神「B群」是備孕、孕期和產後媽咪的必需營養素 營養師推薦孕婦最佳B群產品

皮膚長班、長皺紋怎麼辦？抗衰老必補維生素Ｃ、鋅、鎂吃出彈力零瑕美肌

「維生素B6」—您的神經保護傘、心理健康守門員！探索維生素 B6 的全方位益處

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