The Essentials About Vitamin B1

Involved in the conversion of carbohydrates into energy, and is necessary for the normal functioning of muscles, including the heart muscle. It contributes to normal energy-yielding metabolism and to the proper function of the nervous system. Let’s find out all the essentials about vitamin B1.

The essentials about vitamin B1

Vitamin B1, also known as thiamine, is a vitamin of dietary origin. It is one of the oldest vitamins identified. It is essential for the normal functioning of energy metabolism, providing the necessary energy to the body’s cells, the proper functioning of the nervous system and muscle tone.

–Definition of vitamin B1

vitamin b1, Vitamin B11, or thiamine, is a water-soluble vitamin, i.e. soluble in water. The discovery of vitamin B1 is linked to research into the origin of beriberi, a syndrome that was once widespread in populations whose diet consisted almost exclusively of husked rice. This research highlighted the existence of vitamin B1 as an essential nutrient located in the outer shell (or bran) of cereals. It was the first vitamin to be isolated from rice cuticles in the early 1900s.

It is present only in food, which means that the body cannot synthesize it. Before being active in the body, vitamin B1 must undergo several transformations: it is first transformed into thiamine diphosphate (TDP) in the liver under the action of an enzyme. Then it returns to the bloodstream to be distributed in the cells of the tissues. It is then transformed into thiamine triphosphate (TTP). Only these two forms, TDP and TTP, will be able to play their roles in the body.

–What are the benefits of vitamin B1?

In 2012, the European health authorities (EFSA, European Food Safety Authority and the European Commission) authorized four health claims on foods and food supplements containing vitamin B1. They considered that these products contribute to:

• normal energy metabolism
• normal functioning of the nervous system
• normal psychological functions
• contributes to normal cardiac function.

The thiamine diphosphate (TDP) form of vitamin B1 is involved in enzymatic reactions that play a central role in energy metabolism. Thus, it allows the production of vital energy for the body by participating in the processes of transforming carbohydrates, lipids and proteins provided by food. It is particularly involved in the transformation of glucose into energy by intervening in the Krebs cycle.

The thiamine triphosphate (TTP) form, for its part, is involved in exchanges at the brain level. Indeed, studies show that a vitamin B1 deficiency leads to alterations in the metabolism of certain neurotransmitters (acetylcholine, catecholamines, serotonin, etc.), suggesting a key role for vitamin B1 in neurotransmission. It is therefore essential to the functioning of the nervous system and seems indispensable to memorization and intellectual faculties. In addition, by playing a role in the synthesis of acetylcholine, vitamin B1 appears necessary for the proper functioning of muscles, including the heart muscle, by allowing their contractions and maintaining muscle tone.

–What are the daily requirements?

Nutritional intakes of vitamin B1 vary depending on the age and physiological state of the person. Indeed, the needs are increased during pregnancy or breastfeeding or during intense physical activity for example. The body has a limited stock of thiamine (around 25 to 30 mg), mainly located in the liver but also in the heart, kidneys and muscles.

The absorption of thiamine is very low and its bioavailability is less than 5% [5]. It is therefore necessary to ensure a daily intake. Vitamin B1 is involved in the metabolism of carbohydrates provided by food. The need is therefore dependent on the carbohydrate intake. Thus, it is expressed in mg per day and in mg per megajoule (mg/MJ) of energy consumed.

–Where to find vitamin B1?

Vitamin B1 is present in many animal and plant products. However, it has a higher content in cereal products. The foods naturally richest in vitamin B1 are the following (average content per 100g of food):

• Nutritional yeast or baker’s yeast, 11.6 and 11 mg per 100g
• Royal jelly, 4.3 mg per 100g
• Rice or oat bran, 2.8 mg and 1.2 mg per 100g
• Dried or dehydrated spirulina, 2.4 mg 100g
• Sunflower, flax or sesame seeds, 2 mg and 1.2 mg and 1.2 mg per 100g
• Wheat germ, 1.3 mg per 100g
• Muesli-type breakfast cereals, 0.55 mg per 100g

Vitamin B1 is rapidly degraded by heat, it is therefore necessary to favor cooking foods at gentle temperatures, preferably steaming.

What are the effects of a vitamin B1 deficiency?

Prevention of vitamin B1 deficiency is mainly based on a balanced and varied diet. Vitamin B1 deficiency can result from a lack of dietary intake and generally sets in after two to three weeks. This is often due to a diet mainly based on refined carbohydrates (e.g., white rice, white pasta and flour, white sugar).

Deficiency can also be due to a disorder of intestinal absorption, an increase in needs (pregnancy, breastfeeding, intense physical activity, etc.) or an increase in losses.

The initial symptoms of vitamin B1 deficiency are not specific: fatigue, irritability, memory fog and sleep disorders, anorexia, abdominal discomfort. A vitamin B1 deficiency can cause a disease, beriberi, which remains exceptional in industrialized countries.

Vitamin B1 is easily eliminated by the body. As a result, there are no known side effects or toxicity. Studies have shown that taking 500 mg of vitamin B1 daily for years does not cause any abnormalities. Thus, it has not seemed necessary for the competent organizations to set a safety limit dose.

In accordance with the precautionary principle, pregnant women should not exceed the dose of 3 mg of thiamine per day as a supplement.

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I hope you enjoyed this little overview of the essentials about vitamin B1 and found it useful. Comment down below what you think, and do you make sure to include it in your daily intake? Or share with us vitamin B1 sources we should check out!

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