Vitamin B1, known as thiamine, is one of the most important micronutrients for the human body. It is water-soluble vitamin of group B, which plays a key role in glucose metabolism, operation nervous system, muscles and heartsAlthough it often remains in the background of more prominent vitamins, it is thiamine vitamin, which directly affects your energy, mood, concentration and physical capacity. (1*)
What is thiamine and why is it important?
Thiamine is a coenzyme that participates in biochemical reactions.
Due to its water solubility, thiamine is not stored in large quantities in the body, which means that we must consume it. daily intake through diet or dietary supplements. (2*)
Thiamine is especially important during periods increased stress, physical activity, in the elderly, pregnant women, breastfeeding mothers and individuals who they consume alcohol, as their needs are greater. (1*)
Proven benefits of vitamin B1
(in accordance with EU Regulation 432/2012)
- Contributes to energy release during metabolism
- Contributes to normal functioning of the nervous system
- Contributes to normal psychological functioning
- It plays a role in heart function
Thiamine in Slovenia – how do we get it?
In Slovenia, the majority of the population reaches the recommended daily intake of thiamine (1.1 mg for women, 1.2 mg for men), but due to food processing, monotonous diet or alcohol Deficiencies also occur. Thiamine intake is reduced when consuming refined foods (e.g. white bread, white rice), while most of the vitamin is preserved in whole grain products.
Natural sources of thiamine (vitamin B1)
Thiamine is found in many foods:
- Whole grains (brown rice, oats, wheat germ)
- Yeast, legumes, nuts (especially sunflower and flax seeds)
- Pork, liver, fish (tuna, trout)
- Eggs, potatoes, asparagus, kale
- Fortified foods (flour, pasta, cereal bars) (4*)
It is important to know that thiamine destroyed by heating, boiling in water and prolonged food processing, so it is recommended to include minimally processed foods.
Symptoms of thiamine deficiency
Vitamin B1 deficiency can lead to physical and cognitive problemsMild deficiency causes:
- fatigue, irritability, headaches
- loss of appetite, muscle weakness
- poor concentration and memory
Prolonged deficiency leads to:
- Beriberi (neuromuscular symptoms or heart failure)
- Wernicke-Korsakoff syndrome (serious neurological impairment associated with chronic alcoholism) (5*)
The following are particularly at risk: alcoholics, older, diabetics, people with absorption disorders and those on strict diets. (5*)
How much thiamine do we need?
According to EU guidelines, it amounts to:
- 1.1 mg/day for adult women
- 1.2 mg/day for adult men
- 1.4 mg/day for pregnant and lactating women
In cases of greater physical exertion, chronic illness or malnutrition, the needs increase. In these cases, it is recommended dietary supplement with thiamine, after consultation with a health professional. (1*)
Thiamine and mental health
Thiamine participates in the synthesis of neurotransmitters that affect memory, concentration and moodIt is known as vitamin for a clear mind, as it helps to maintain mental clarity and regulates nervous balanceResearch suggests a link between thiamine deficiency and depression, anxiety, and cognitive decline, especially in the elderly. (6*)
Do thiamine supplements work?
When dietary intake is insufficient, thiamine supplements can help maintain optimal levels. They are available in the form of:
- Thiamine hydrochloride
- Thiamine mononitrate
- Benfotiamine (form with better bioavailability) (7*)
Supplements are safe as excess is excreted in urine, but high doses (above 50–100 mg) not recommended without professional supervision. (1*)
Thiamine in the diet – frequently asked questions
Is thiamine the same as vitamin B1?
Yes. Thiamine is the chemical name for vitamin B1, the first B vitamin to be discovered.
Can I get too much thiamine?
Very difficult. As a water-soluble vitamin, excess is excreted in the urine, but high doses from supplements can cause mild digestive problems.
Does thiamine have an effect on energy?
Yes. It is key to converting carbohydrates into energy and for operation mitochondria in every cell of the body.
Conclusion: Why Thiamine is a Vitamin Not to Be Overlooked
Vitamin B1, also known as thiamine, is more than just part of the B-complex. It is a fundamental building block of your energy, nervous system, mental health and cardiovascular functionsWith regular input via balanced diet or, if necessary, quality dietary supplements, you can ensure that your body functions at optimal strength.
Read more: B complex – all 8 vitamins and their role
Literature: (*)
1. Source: Thiamine, (NIH), https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
2. Source: Scientific Opinion on the safety and efficacy of vitamin B1 (thiamine mononitrate and thiamine hydrochloride) as a feed additive for all animal species based on a dossier submitted by DSM Nutritional Products, (EFSA), https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2011.2413
3. Source: Different aspects of nutrition residents of Slovenia, (NIJZ), https://nijz.si/publikacije/razlicni-vidiki-prehranjevanja-prebivalcev-slovenije/
4. Source: Vitamin B1 (Thiamine), (JL Martel, CC Kerndt, H. Doshi, RE Sina, DS Franklin), https://pubmed.ncbi.nlm.nih.gov/29493982/
5. Source: Review of thiamine deficiency disorders: Wernicke encephalopathy and Korsakoff psychosis, (A. Chandrakumar, A. Bhardwaj, GW Jong), https://pubmed.ncbi.nlm.nih.gov/30281514/
6. Source: B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review, (D.O. Kennedy), https://pubmed.ncbi.nlm.nih.gov/26828517/
7. Source: The multifaceted therapeutic potential of benfotiamine, (P. Balakumar, A. Rohilla, P. Krishan, P. Solairaj, A. Thangathirupathi), https://pubmed.ncbi.nlm.nih.gov/20188835/
