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Vitamin B1 (Thiamine) Deficiencies, Benefits, Foods, Interactions, Effects etc.

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What is Vitamin B1?  

One of the thirteen essential vitamins, Vitamin B1, also known as Thiamine or Thiamin, is an important vitamin for cellular function. One of eight B vitamins, B1 helps the body metabolize fats and proteins and converting carbohydrates into glucose for the body to use as energy. It is also essential for keeping mucous membranes healthy.

Thiamine was the first water-soluble vitamin discovered, which is why it is called Vitamin B1. It is synthesized in bacteria, fungi, and plants; therefore animals must obtain it through consumption.

Thiamine is water-soluble which means that excess that is not stored in the body is excreted in urine. It is absorbed in the small intestine and transported to the liver, although the body has limited tissue storage.

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The highest concentrations of Vitamin B1 are located in

  1. Skeletal Muscle
  2. Liver
  3. Kidneys
  4. Heart
  5. Brain

It is also referred to as the “Anti-Stress” Vitamin because it strengthens the immune system. Thiamine deficiency has a potentially fatal outcome if left untreated, with symptoms such as optic neuropathy, cardiovascular problems, and diseases such as Korsakoff’s syndrome and Beriberi that affect the nervous system.

B-Vitamins promote:

  1. Hair and Nails: B vitamins play a role in how our hair and nails look.
  2. Skin: Thiamine protects the body from aging and wrinkles due to its antioxidant properties.
  3. Eye: Thiamine ensures eye health and is linked to the prevention of cataracts.
  4. Nervous system function
  5. Muscle growth
  6. Appetite
  7. Skeletal muscle
  8. Fat Burning: By converting ingested carbohydrates into energy, it prevents those carbohydrates from becoming stored as fat in the body.
  9. Electrolyte flow
  10. Brain function: Vitamin B1 helps relieve stress, strengthen nerves, improves memory and concentration. Multiple Sclerosis, Alzheimer’s disease, cirrhosis and other diseases frequently use Vitamin B1 to reduce the progression.
  11. Immune System: The B vitamins support healthy immune system function.
  12. Myelin Sheath: Vitamin B1 assists in development and repair of myelin sheaths around nerves. Deficiency can lead to degeneration of the myelin sheath, which can result in nerve death and damage.
  13. Cardiovascular function: Vitamin B1 produces acetylcholine, which is a neurotransmitter that sends communications between muscles and nerves. Deficiency can lead to an irregular heartbeat and congestive heart failure.
  14. Energy production: Vitamin B1 converts sugars into energy, which is used by the organs.
  15. Digestion: Vitamin B1 aids in the secretion of stomach acid to aid in digestion of food. It also maintains the walls of the digestive tract.

How much vitamin B1 do you need?

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Americans usually get the recommended daily value from their diet.  Humans store relatively small amounts of Thiamin mostly in the liver. The vitamin has a short half-life, so people require a continuous supply of it from diet or supplements.  Below are the recommended amounts that children, males and females should intake daily.

Children

  • Newborns, 0-6 months: 0.2 mg
  • Infants, 7 months to 1 year: 0.3 mg
  • Children, 1 to 3 years: 0.5 mg
  • Children, 4 to 8 years: 0.6 mg
  • Children, 9 to 13 years: 0.9 mg

Males

  • Males, 14 to 18 years: 1.2 mg
  • Men, 19 years and older: 1.2 mg (RDA)

Females

  • Female, 14 to 18 years: 1 mg
  • Female, 19 years and older: 1.1 mg
  • Pregnant or Lactating Female: 1.4 mg

For those with conditions like Beriberi and Wernicke-Korsakoff syndrome doctors determine the dosage and sometimes give Thiamine intravenously. For mild Vitamin B1 deficiency, the World Health Organization recommends daily oral doses of 10mg for one week, followed by 3-5mg/daily for 6 weeks.  Severe Vitamin B1 deficiency involves 25-35mg delivered intravenously for infants and 50-100mg for adults, with 10mg daily administered intramuscularly for 1 week, followed up with 3-5mg/day orally for 6 weeks.

Supplements usually come in doses of 50-100mg and it appears safe in these doses.

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Top 10 Foods that are the Best Sources of Vitamin B1

  1. Breakfast cereals

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Most breakfast cereals are fortified with 100% of the Daily Value of Vitamin B1. 1 serving provides 1.5mg of Thiamine. Breads, cereals, and infant formulas in the United States and other countries are fortified with Thiamine. These are also the most common sources of Thiamine in the United States.

  1. Sunflower seeds

sunflower-seeds

100 grams of sunflower seeds provides 1.48mg or 99% of the Daily Value of Vitamin B1.

  1. Rice

rice

White, long grain, and enriched rice provide 1.4mg of Thiamine in ½ cup, which is 73% of the Daily Value. Processing also alters Thiamine levels in foods. When white rice is not enriched, it has one-tenth the amount of Vitamin B1 of unenriched brown rice.

  1. Macadamia Nuts

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100 grams of nuts contain 0.71mg or 57% of the Daily Value of Vitamin B1.

  1. Egg Noodles

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1 cup of enriched, cooked egg noodles have 0.5mg of Vitamin B1, or 33% of the Daily Value.

  1. Pork Chops

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3 ounces of broiled, bone-in pork chop have 0.4mg of Thiamine, which is 27% of the Daily Value. Pork is considered a major source of Thiamine.

  1. Trout

trout

3 ounces of dry heat cooked trout provide 0.4mg per serving or 27% of the Daily Value of Vitamin B1.

  1. Black Beans

black-beans

½ cup of boiled black beans has 0.4mg of Vitamin B1 per serving, or 27% of the Daily Value.

  1. Green Peas

green-peas

1 cup of green peas contains 0.38mg of Thiamine, or 26% of the Daily Value per serving.

  1. Spinach

spinach

1 bunch of spinach has 0.3mg, or 20% of the Daily Value of Vitamin B1.

Dairy products and most fruits contain small amounts of Vitamin B1. About half of the thiamin in the American diet comes from foods that naturally contain Thiamine, while the remainder comes from foods that have been enriched with this essential vitamin.

Other Good Sources of Vitamin B1

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  1. Beef
  2. Poultry
  3. Fish: yellow-fin tuna, salmon, mackerel, shad, herring, mussels
  4. Organ Meat
  5. Soybeans
  6. Nuts: pistachio, brazil, cashews
  7. Brewer’s Yeast
  8. Legumes: lentils, peanuts
  9. Milk
  10. Orange
  11. Cantaloupe
  12. Crimini mushrooms
  13. Brussels Sprouts
  14. Beans: navy, pinto, pink, mung
  15. Bran
  16. Blackstrap Molasses
  17. Asparagus
  18. Seeds: chia, squash, pumpkin, sesame, flax
  19. Squash: acorn, butternut, hubbard
  20. Wheat Germ

The Important Health Benefits of Vitamin B1

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In healthy individuals, Thiamine is used for:

  1. Enhancing learning
  2. Increasing energy
  3. Positive mental attitude
  4. Fighting stress
  5. Preventing memory loss
  6. Improving athletic performance
  7. Helping motion sickness

Those with the following diseases may see improvement with use of Vitamin B1:

  1. Alzheimer’s: Vitamin B1 has been shown to improve cognitive function in patients with Alzheimer’s.
  2. Cataracts and Glaucoma prevention: Vitamin B1 and other nutrients may lower the risk of developing these eye diseases by protecting the eye, specifically the lens.
  3. AIDS: Vitamin B1 is used to boost the immune system in immunocompromised people.
  4. Heart problems: Many people with heart problems take water pills that rid the body of excess fluid, and with it water soluble nutrients like Vitamin B1.
  5. Alcoholism: Alcoholics tend to have deficiencies is a variety of essential nutrients, including Thiamine.
  6. Type 2 diabetes: Vitamin B1 assists with halting progression of kidney disease in type 2 diabetics.
  7. Cervical Cancer: Thiamine is linked with cervical cancer prevention.

Vitamin B1 Deficiency Symptoms

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It is rare to have a deficiency in Vitamin B1. The nervous system is particularly sensitive to Thiamine deficiency. Those who do have a deficiency may experience some symptoms including:

  1. Headache
  2. Dry skin
  3. Thinning/dull hair
  4. Fatigue
  5. Nausea
  6. Depression
  7. Irritability
  8. Abdominal discomfort
  9. Confusion
  10. Weight loss
  11. Malaise
  12. Optic Neuropathy

Those with a Vitamin B1 deficiency also have trouble digesting carbohydrates, allowing pyruvic acid to build up in the blood.  Pyruvic acid buildup leads to:

  1. Mental fog
  2. Breathing difficulty
  3. Beriberi/heart damage

Severe cases of Thiamine Deficiency:

  1. Beriberi

beriberi

This neurological and cardiovascular disease has four major forms, dry, wet, infantile, and gastrointestinal. Dry beriberi presents peripheral neuropathy with impairment of sensory, motor and reflex functions. Wet beriberi involves mental confusion, muscular atrophy, edema and congestive heart failure. Infantile occurs in infants that are fed breast milk from Vitamin B1 deficient mothers. Infantile beriberi can cause convulsions and death if Thiamine is not administered quickly. Gastrointestinal beriberi presents nausea, vomiting ad abdominal pain.

This neurological and cardiovascular disease has four major forms, dry, wet, infantile, and gastrointestinal. Dry beriberi presents peripheral neuropathy with impairment of sensory, motor and reflex functions. Wet beriberi involves mental confusion, muscular atrophy, edema and congestive heart failure. Infantile occurs in infants that are fed breast milk from Vitamin B1 deficient mothers. Infantile beriberi can cause convulsions and death if Thiamine is not administered quickly. Gastrointestinal beriberi presents nausea, vomiting ad abdominal pain.

  1. Wernicke Disease

This disease is the first part of Wernicke-Korsakoff Syndrome, a brain disorder caused by Vitamin B1 deficiency. It causes damage to the nerves in the central and peripheral nervous systems. The cause is due to malnutrition in those suffering from alcoholism. Without treatment, up to 20% of people die. Other symptoms include edema, irregular heartbeat, weakness and pain in the limbs.

This disease is the first part of Wernicke-Korsakoff Syndrome, a brain disorder caused by Vitamin B1 deficiency. It causes damage to the nerves in the central and peripheral nervous systems. The cause is due to malnutrition in those suffering from alcoholism. Without treatment, up to 20% of people die. Other symptoms include edema, irregular heartbeat, weakness and pain in the limbs.

  1. Korsakoff’s Syndrome

korsakoffs-syndrome

Involves short-term memory problems, disorientation, confusion and nerve damage and is 10 times more likely in those with chronic alcoholism, although those with severe gastrointestinal disorders, drug use disorders, or AIDS may also be susceptible. This syndrome involves dementia with amnesia and compensatory confabulation. High doses of Vitamin B1 can improve muscle coordination and confusion with this disease but usually, does not improve memory loss.

People most likely to suffer from low Vitamin B1 levels are:

  • Alcoholics

Alcohol abuse is one of the most common causes of Vitamin B1 deficiency. Ethanol reduces the intestines ability to absorb Vitamin B1, as well as lowers storage capacity in the liver. Alcoholics usually have lower intakes of Vitamin B1 due to having inadequate nutritional intake. Long term damage of the liver reduces the amount of Thiamine that can be stored due to fibrosis. As little as one alcoholic drink a day can cause a Vitamin B1 deficiency.

  • Elderly

Around 30% of older adults have a Vitamin B1 deficiency. Reasons include low dietary intake, chronic disease, medications, and lowered absorption of the vitamin due to aging.

  • HIV/AIDS

Association between Vitamin B1 deficiency and HIV/AIDs is due to malnutrition because of the disease. Those infected have a higher risk of developing beriberi and Wernicke-Korsakoff syndrome.

  • Post Surgery

Those who undergo surgery and experience frequent vomiting are prone to becoming deficient in Vitamin B1.

  • Bariatric Surgery

Weight loss surgery can lead to a deficiency of Vitamin B1 due to malabsorption. This can lead to beriberi or neurologic impairment, so Vitamin B1 supplements are recommended for patients following the procedure.

  • Crohn’s Disease, Acid reflux/GERD

Similarly to the bariatric patients, diseases that introduce issues with absorption of nutrients in the intestines leave people at risk for developing Vitamin B1 deficiency.

Side Effects of Consuming Too Much Vitamin B1

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Vitamin B1 is generally safe, with very high doses causing stomach aches. Taking just one B vitamin for an extended period of time can lead to an imbalance of the other important B vitamins. A B-complex vitamin includes all B vitamins, so that is advised. As with any supplement, there is a potential for side effects and medication interactions. Make sure to check in with your primary care provider before taking any supplements.

Possible Interactions

Vitamin B1 is not known to interact with any medications, although medications can affect Thiamine levels. If you are currently taking any of the following medications, you should not use Vitamin B1 without consulting your doctor.

  1. Digoxin: This medicine is for heart conditions and it may reduce the ability of heart cells to absorb and use Thiamine, especially when combined with water pills.
  2. Diuretics/water pill: Diuretics especially loop diuretics, can reduce levels of Vitamin B1. This is due to constant excretion of Vitamin B1 in urine.
  3. Phenytoin: It is suggested that those taking phenytoin check with their doctor to see if their Vitamin B1 levels are lowered enough to need supplementation.
  4. Chemotherapy: Fluorouracil is a chemotherapy drug used in solid cancers and is linked to beriberi and Wernicke’s encephalopathy. It may increase the metabolism of Thiamine.

How to Increase Vitamin B1 Intake Naturally and Easily

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  1. Eat Thiamine rich foods, especially those that have been fortified to contain the recommended daily value. Cereals, bread, whole grains, meat and fish are excellent sources of Vitamin B1.
  2. Multivitamins are available in chewable or liquid form and usually contain 1.5mg or more of Thiamine, which is 100% of the daily value.
  3. B-complex vitamins contain all of the B vitamins for a well-rounded supplement.
  4. Vitamin B1 is also sold individually in tablet, soft gel or lozenge form. It is typically labeled as Thiamine Hydrochloride or Thiamine Mononitrate.

In conclusion, Thiamine is an important vitamin that affects the nervous system, muscle function, digestion, and provides energy for the body. It is found in many common foods with many health benefits. Vitamin B1 deficiencies lead to serious conditions if left untreated. Due to quick excretion in urine it is relatively non-toxic to have in large doses.

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