Vitamin B1 – Thiamine

Vitamin B1 is one of the eight water-soluble B vitamins. Thiamine was the first B vitamin to be discovered which is why it was named B1. It is involved in numerous metabolic processes as a coenzyme. Coenzymes are important “helpers,” that activate enzymes. With the help of vitamin B1, energy can be produced from food through carbohydrate, fat and protein metabolism. Especially when metabolic functions are adversely affected by high alcohol intake, high carbohydrate intake, stress or an unbalanced diet, vitamin B1 deficiency may occur.
Vitamin B1 is contained in cereals, mainly in the grain’s hull or husk. Whole grains have a higher vitamin B1 content than white flour products. Deficiencies are more frequent in people who consume mostly white flour products and sugar.

Functions in the Body

  • Produce energy from food
  • Transmission of nerve impulses
  • Production of nucleic acids (such as DNA)
  • Important for nerve and muscle function

Deficiency Symptoms

  • Fatigue, insomnia, irritability, lack of concentration, digestive problems, constipation, loss of appetite, nervous system and cardiovascular system diseases.

Overdose

To date, no side effects of vitamin B1 overdose have been identified in human beings. Even if the vitamin B1 supply is 200 times higher than the daily requirements, no side effects have been observed.

Interactions

+ Magnesium supports the vitamin B1 conversion into an active form. Vitamins E and C prevent the conversion into an inactive form.
– So-called thiaminases in raw fish and shellfish, as well as tannins in tea and coffee can reduce the nutrients available to the body.

Sources

Whole grain products, legumes, potatoes, offal and lean red meat. Vitamin B1 content in foodstuffs from animal origin depends on the quality of the animal feed.

Recommended Daily Amounts

(male/female)
Young people 1.4 mg / 1.1 mg
Adults 1.2 mg / 1.0 mg
Adults over 65 years old 1.1 mg / 1.0 mg

«5 a Day» Helps Your Vitamin Supply

275 grams peas fulfil the daily requirement. Corn, Brussels sprouts, or asparagus in a quantity of 785 grams are needed in order to fulfil the daily requirement of 1,1 mg.