Vitamin B1 — (Thiamine) Deficiency, Benefits, And Foods

Did you know that thiamine is needed by almost every cell of our body?

As a cofactor in enzymatic reactions, Vitamin B1 definitely brings more vitality and contributes to the longevity of our lives. Among the benefits described in this article, you will learn how Vitamin B1 prevents oxidative stress and improves immunity, heart health, and brain function.

What is Vitamin B1 (Thiamine)?

Vitamin B1 or also known as Thiamine, Thiamin, or the oldest vitamin. Thiamine was the first identified B vitamin, discovered in the 1930s. Vitamin B1 is a water-soluble vitamin, that plays a major role in the metabolism of energy and is thus needed by nearly every cell in the body. It acts as a cofactor in several enzymatic reactions. (1)

Enzymes have the function of catalyzing, or speeding up chemical reactions. Many enzymes depend on coenzymes, which are vitamin-derived substances. Coenzymes support/activate enzymes by performing the function of a compound transporter (e.g. electrons, ions) needed in a chemical reaction. Only water-soluble vitamins have coenzyme functions. The two most known coenzyme vitamins are vitamin B1 (Thiamine) and vitamin B3 (Niacin). Deficiency of these two vitamins, may lead to a coenzyme deficiency and slow down or hinder numerous metabolic processes. Vitamin B1 particularly supports protein synthesis, cellular energy production, and brain function. (2)

Thiamine serves as a cofactor for different enzymes like mitochondrial pyruvate dehydrogenase, cytosolic transketolase, and alfa-ketoglutarate dehydrogenase complex, which are curtailed in the process of energy metabolism of cells. A deficiency of pyruvate dehydrogenase and alfa-ketoglutarate dehydrogenase decreases the synthesis of Adenosine Triphosphate (ATP), also known as the energy currency of cells, without which cells die. Studies have shown that the absence of pyruvates leads also to observed mitochondrial damage, due to disturbances in oxidative metabolism. The enzyme Transketolse is involved in the pentose phosphate pathway, which is involved in the production of ribose, reducing substances such as Nicotinamide Adenine Dinucleotide Phosphate (NADPH). Deficient Thiamine leads to reduced Transketolase, which is associated with increased oxidative stress, and defects in the synthesis of RNA. (3)

Thiamine Deficiency

Thiamin deficiency is not common in developed countries especially when following a varied diet. According to a report from the World Health Organization, a thiamine deficiency may occur within two to three months of deficient intake and may cause severe disabilities or death. People who fall into a thiamine deficiency risk include ones set up in malnutrition lifestyle, and people who follow monotonous diets based on refined carbs such as white flour and white rice. In this category fall also pregnant women, due to increased demands for thiamine. Endangered are also people who have undergone major surgery, and have difficulty eating or lack appetite.

Thiamin deficiency may be also present in alcoholics due to depletion of magnesium, which is a main enzyme coactivator, hindered intestinal ATPase, interrupting the intake of Thiamine, and reduced dietary intake. These cofactors may lead to thiamin deficiency under the so-called Wernicke-Korsakov Syndrome. (4)

Symptoms for Thiamin Deficiency

The condition caused by thiamine deficiency is also known as Beriberi. Below is a list of symptoms that may be driven by Thiamine deficiency: (5)

• Nerve damage
• Difficulty speaking
• Loss of movement in the legs and hands
• Tingling feeling in the skin
• Mental changes (confusion, irritability and depression)
• Cardiovascular effects (faster heart rate and enlarged heart)
• Low energy
• Gastrointestinal disturbances (low appetite, vomiting, diarrhea, colitis)

Thiamine Bioavailability (Nutritional inhibitors and catalyzers)

Thiamine uptake happens in the small intestine where it goes through a process of Phosphorylation until thiamine reaches its active form — thiamine diphosphate. It then gets transported to the liver, kidneys, heart, and other tissues. In the cell, thiamine gets further utilized by the mitochondria and cellular membranes. (6) (7)

The storage of thiamin in the body is minimal and complete depletion may occur in just 18 days of strict absence of thiamine. Therefore, an adequate intake through balanced nutrition is very essential. (8)

Some foods and micronutrients inhibit the bioavailability and absorption of thiamine. These include alcohol and caffeine.

Alcohol hinders the uptake of thiamine, as it disturbs both the process of phosphorylation and transport of thiamin. Alcohol also depletes the levels of magnesium in the body which is needed for the formation of Thiamine diphosphate. (9)

Caffeine may have some effect on the uptake of thiamine, due to its light diuretic effect, which stimulates fluid loss. Therefore, excessive consumption of caffeine is to be avoided with respect to achieving adequate levels of thiamine and some other water-soluble vitamins. (10)

Luckily, some micronutrients like magnesium and vitamin C enhance the availability of thiamine and even act in tandem together. For example, some studies conducted with mice, have demonstrated that the combination of vitamin C and thiamine decreases liver damage caused by oxidative stress. (11)

Magnesium also plays an important role in the activation and availability of thiamine. Including green-leaved vegetables like spinach and dock or other high-magnesium sources, like dark chocolate into your diet, could enhance thiamine utilization. (12)

What are the health benefits of vitamin B1?

As mentioned above, needed by almost every cell in the body, vitamin B1 has numerous benefits for our health and well-being. These include improved metabolism, heart health, concentration, and others. Below is a list explaining the major health benefits of Vitamin B1 (Thiamine):

Decreases oxidative stress

Thiamine acts as a cofactor for the enzyme Transketolase, which is involved in substance reduction pathways such as NADPH — nicotinamide adenine dinucleotide phosphate, involved in many biosynthetic reactions like lipids and cellular redox.

Healthy heart

Thiamine deficiency may lead to a condition called wet beriberi which is associated with cardiovascular problems. Recent studies have shown that consumption of Vitamin B1-rich foods results in improved heart health. (13) (14)

Improves metabolism

The phosphorylated form of thiamine — Thiamine Diphosphate acts as a coenzyme being used by cell mitochondria in the production of energy — Adenosine Triphosphate (ATP). (15)

ATP is the form in which energy is stored in the cell. As a source of energy, this molecule powers many metabolism functions, nerve impulses, and muscle functions. This is why some B Vitamin enriched drinks are also marked as energy-boosting.

Supports immunity

Thiamin supports the immune system by boosting phagocytic function and cytokine production. (16)

Phagocytes play an important part in innate immunity, as the first protection instance of the body. Phagocytes ingest harmful agents like bacteria and infected and dying cells. And cytokines act as immunomodulation agents for endocrine, paracrine, and autocrine signaling. (17)

Healthy nervous system

The deficiency of thiamine in the nervous system may hinder the synthesis of fatty acids and cholesterol, which support the membrane structure and function, resulting in damage of the central nervous system. Furthermore, thiamine deficiency in the cell mitochondria may result in a selective neuron elimination which further impairs the nervous system.

Improves brain health

A deficiency of thiamine leads to the reduction of brain glucose metabolism. Some studies have confirmed the link between thiamine deficiency and cognitive conditions like Alzheimer’s disease and dementia. (18) Perhaps, this is why old people cherish walnuts as power food for the brain.

Cures depression

Many studies confirm the link between B vitamins and depression. The effects on the cytokines part of the immune system have a direct link to depression conditions and mood swings. (19) Thiamine also supports the nervous system, and healthy nerves help control anxiety and depression.

Improves concentration and learning

As an energy booster and brain support, thiamine supports learning activities by increasing concentration ability and memory. Some studies conducted with rats have found that thiamine deficiency reduces the amounts of the chemical norepinephrine in the brain which has led to impairments in the learning processes of the rats. (20)

Top 15 Vitamin B1 Foods

What foods are rich in Thiamine? Below is a top 15 selection of foods rich in vitamin B1. (Calculations are based on a 1,2 milligram RDA for adults)

1. Dried spirulina seaweed — 100 g: 2,38 mg (200 % DV)
2. Active yeast, dry — 100 g: 10,99 mg (916% DV)
3. Sesame butter (Tahini) — 100 g.:1,2 mg (100 % DV)
4. Pistachio — 100 g: 0,70 mg (58% DV)
5. Pecans — 100 g: 0,66 mg (55% DV)
6. Oat flakes, whole — 100 g: 0,59 mg (50% DV)
7. Goose liver — 100 g: 0,56 mg (47% DV)
8. Tomatoes, sun-dried — 100 g: 0,53 mg (44% DV)
9. Hazelnut / Walnut — 100 g: 0,34 mg (28% DV)
10. Sunflower seeds, toasted — 100 g: 0,33 mg (27% DV)
11. Wild Atlantic salmon, cooked — 100g: 0,28 mg (23% DV)
12. Green peas, cooked — 100 g: 0,26 mg (22% DV)
13. Navy beans, cooked — 100 g: 0,24 mg (17% DV)
14. Brown rice, cooked — 100 g: 0,18 mg (15% DV)
15. Lentils, cooked — 100 g: 0,17 mg (14% DV)

Thiamine Recommended Daily Intake

Having seen the suggested list above it is relatively easy to reach the recommended daily intake through your diet. However, a busy and unstructured lifestyle may not always allow for a complete and nutritious full diet. We still recommend a nutritious-oriented diet based on whole foods, which charges you with the needed nutrients. If you consider some supplemental support on the days when nutrition plans are difficult to follow or you are in a recovery phase, consider quality full nutrients based on real food sources. Thiamine supplements are usually part of a whole B complex composition.

How much thiamine should you take per day? Below is a list of the recommended daily intake for Thiamine issued by the World Health Organization: (21)

Children 0–12 months — 0,3 mg

Children 1–3 years — 0,5 mg

Children 4–6 years -0,7 mg

Children 7–9 years 0,9 mg

Children 10 -13 years 1 mg

Adult man — 1,4 mg

Adult women — 1 mg

Pregnant/ Breastfeeding Women — 1 mg -1,4 mg

Thiamin is usually found in most whole and unrefined foods like nuts, beans, and lentils. Also, consider substituting white rice with wholegrain alternatives like brown rice and quinoa. As a water-soluble vitamin, thiamine gets released in cooking water when boiling grains and legumes. In this case, try not to add too much water during cooking in order to avoid draining.

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Thiamine benefits, vitamin b1 benefits, benefits of b1, vitamin b1 foods, benefits of thiamine, b1 foods, thiamine foods, thiamine deficiency, nutrition, longevity, immunity, brain health, nervous system health, heart health, energy boosting foods, oxidative stress

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Medical Disclaimer

The content in this article is for informational and educational purposes only. It is not intended to provide medical advice or to substitute advice or treatment from a personal physician. All readers of this content are advised to consult their doctors and qualified health professionals regarding specific health issues. Neither Fantuki.com nor the author of this content take responsibility for possible health consequences of any person reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program.