Vitamin B1
Vitamin B1 or thiamine is a water-soluble vitamin. Dietary sources of vitamin B1 include whole wheat, peas, beans, fish, peanuts, meat and other foods. You can also find it in baobab, sprouted alfalfa seeds, bee pollen, bromelain and desiccated liver.
The best way to acquire vitamin B1 is by eating a healthy balanced diet.
Proven health benefits of vitamin B1
- Supports the nervous system to work correctly
- Helps to maintain normal psychological function
- Aids energy metabolism
Based on reports, it may help to improve
- Digestion
- Tiredness and fatigue
- Stress and related Symptoms
- The symptoms of Alzheimer’s Disease
What are the benefits of vitamin B1?
1) Supports nervous system function
Vitamin B1 helps to support the nervous system and could benefit individuals experiencing stress and low mood. It is sometimes called the morale vitamin because of how it affects the nervous system.
2) Helps maintain psychological function
The vitamin supports nerve transmission and slows deterioration in the brain over time.
3) Aids energy metabolism
Vitamin B1 is necessary for the correct absorption and metabolism of fats, carbohydrates and proteins. It helps to support proper growth and development by promoting the absorption of nutrients.
The vitamin can reduce fatigue and tiredness by aiding energy metabolism. Taking vitamin B1 might help to prevent a deficiency and could benefit individuals who want to boost their energy and maximise performance.
Vitamin B1 works well with
- Zinc and other B Vitamins to ensure the proper digestion of carbohydrates, protein and fats
- St John’s Wort to alleviate symptoms of low mood and anxiety
- Lemon balm to ease digestive problems, mild anxiety and to aid sleep
- Vitamin C to support absorption and utilisation of nutrients
Symptoms of B1 deficiency
According to the University of Maryland Medical Center, vitamin B1 deficiency is rare. Alcoholics, people with Crohn’s disease, anorexia, and individuals undergoing kidney dialysis are more likely to be deficient. Symptoms of deficiency include headaches, nausea, fatigue, irritability, depression and abdominal discomfort. (1)
Individuals with vitamin B1 deficiency can struggle to digest carbohydrates which can cause pyruvic acid to build in the bloodstream. The build-up of pyruvic acid results in a decrease of mental alertness, difficulty breathing and hearing damage. Severe vitamin B1 deficiency can cause a disease called beriberi.
Some things to consider
Vitamin B1 is water-soluble, and therefore the excess is expelled in the urine. Side effects are rare and only occur in individuals who consume incredibly high amounts of vitamin B1.
How much do you need?
Adults between the ages of 19-64 years need:
- 1mg per day for men
- 0.8mg per day for women
You should be able to get all the vitamin B1 you need from your daily diet.
According to the National Health Service (NHS), you need to consume vitamin B1 every day because the body cannot store it. (2)
Resources:
- https://www.mountsinai.org/health-library/supplement/vitamin-b1-thiamine
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
