All about vitamin B1, the key to well-being

Vitamin B1, also known as thiamine, is a compound that is essential for the proper functioning of our body and should therefore be part of our daily diet. It primarily affects the cardiovascular and nervous systems. In addition, a daily dose of thiamine supports our immune system. Below you will learn, among other things, which products are the best sources of the precious vitamin B1 and what effects its deficiency can cause.

Vitamin B1 and its occurrence

First of all, it should be mentioned that the compound called thiamine was discovered as early as the 19th century. In 1911, Polish biochemist Kazimierz Funk isolated it for the first time from rice bran, naming it a vitamin, i.e. an amine that is essential for life. Further research carried out in the 1930s allowed the pure substance to be extracted in the form of vitamin B1, which at the time prevented the development of beriberi disease.

Today, thiamine is found in many foods of animal and plant origin. The best sources of vitamin B1 are dry legumes and cereal products. It is also found in offal, fish, pork, lentils, groats and tapioca. It is also present in smaller amounts in vegetables, milk, fruit and yoghurt.

The table below shows the vitamin B1 content in various foods.

Thiamine content in 100 g of product	Food products
Above 1 mg	yeast, sunflower seeds, lentils, wheat germ
0.5 - 1 mg	peas, millet, buckwheat, white beans, soybeans, pork loin, wheat bran
0.1 - 0.5 mg	salmon, mackerel, bread: mixed, rye, wholemeal, graham, wheat rolls, pasta, oatmeal, barley groats
Below 0.5 mg	apples, peaches, raspberries, bananas, yoghurt, milk, mature cheeses, artichokes

Properties of vitamin B1

Vitamin B1 is key to well-being. It plays a very important role in regeneration and nervous system function. Therefore, daily supplementation prevents mental decline and nervous system dysfunction. It is no surprise that our well-being also depends on adequate levels of this vitamin. In addition, thiamine has reparative properties in cases of disorders resulting from low acetylcholine levels. Thiamine also supports carbohydrate metabolism. Vitamin B1 is used by the cells of many organs and participates in the process of intercellular respiration. Scientists have also shown that thiamine helps protect the kidneys in diabetes and accelerates wound healing.

Thiamine and tea

As is well known, every human organism is different and has different levels of vitamin absorption. Many factors influence the ability to utilise vitamins. One of the most important is the composition of the meals consumed. It should be clearly stated that some products are not conducive to the supply of vitamin B1. These include tea, which, when consumed in excessive amounts, contributes to the breakdown of the vitamin due to the action of an enzyme called thiaminase. In addition to tea, coffee and seafood have the same effect.

Thiamine and alcoholism

We all know that excessive alcohol consumption has a very negative effect on the entire body. In the long term, it causes deficiencies in many nutrients that are essential for a healthy lifestyle. Alcohol addiction can lead to negative, permanent and very serious changes in the functioning of many organs. Studies clearly show that 30-80% of people addicted to alcohol suffer from vitamin B1 deficiency. Its deficiency in alcoholics has a huge impact on memory problems or impaired motor functions.

Thiamine supplementation in alcoholics helps reduce the risk of Wernicke-Korsakoff syndrome, a neurological disorder that causes involuntary muscle movements, walking difficulties, apathy and nerve damage. In addition, studies have shown that administering increased doses of vitamin B1 helps reduce the symptoms that occur after alcohol withdrawal. Therefore, it is recommended for people who are undergoing treatment for alcohol addiction.

Vitamin B1 deficiency

It is not only the nervous system and brain that suffer from thiamine deficiency. The heart and other tissues and organs are also affected. It is worth knowing that high concentrations of B1 are also found in skeletal muscles, the heart and kidneys. Thiamine deficiency can cause damage to peripheral nerves and the brain, particularly the thalamus and cerebellum. In addition, it can cause vascular resistance, reduced blood flow and enlargement of the heart.

Clinical symptoms of thiamine deficiency may include:

• colitis,
• decreased appetite and rapid weight loss,
• diarrhoea,
• inflammation or damage to the nerves,
• burning feet, worse at night,
• irritability, fatigue, apathy and tiredness,
• depression,
• memory impairment,
• leg pain and cramps,
• enlarged heart,
• muscle weakness.

Vitamin B1 dosage

To prevent vitamin B1 deficiency, we need 0.33 mg for every 1,000 calories consumed. Undeniably, the best way to supply thiamine to the body is to eat the right foods. Unfortunately, despite this, sometimes the level of this vitamin is too low. In such a situation, it is worth considering dietary supplements that contain vitamin B1. Most often, these are preparations containing B complex vitamins. The most complex ones consist of vitamin B1, or thiamine; vitamin B2, or riboflavin; vitamin B3 (niacin) and vitamins B5, B6, B12, as well as other synergistic vitamins. It should be noted that if you want to buy supplements, it is worth choosing high-quality preparations that come from reliable sources. According to specialists' recommendations, the supply of supplements should be as follows:

• pregnant and breastfeeding women - 1.4 to 1.5 mg,
• adult women - 1.1 mg,
• adult men - 1.2 mg,
• children aged 9-13 years - 0.9 mg,
• children aged 4-8 years - 0.6 mg,
• children aged 1-3 years - 0.5 mg,
• children aged 7-12 months - 0.3 mg,
• children under 7 months of age - 0.2 mg.

In cases of severe deficiency, the supply of vitamin B1 may be as high as 300 mg per day.

Thiamine for pregnant women

Pregnancy is a period of increased demand for many micro- and macroelements. Women expecting a baby should pay particular attention to supplementation with B vitamins, including thiamine, as vitamin B1 deficiency during pregnancy can have a negative impact on the cardiovascular and nervous systems and the digestive tract of the foetus.

Bibliography

Jarosz M, Rychlik E, Stoś K et al.: Nutritional standards for the Polish population and their application. 2020.

Gawęcki J.: Vitamins. Poznań, 2002.

Gawęcki J., Hryniewiecki L.: Human nutrition. Fundamentals of nutrition science. 2008.

Orłowski W.: Science of internal diseases. Metabolic disorders IV, 1991.

Twardosz W.: Great encyclopaedia of health. Poznań, 2002.