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- Vitamins
- Vitamin B
- Vitamin B1
Vitamin B1 (Thiamine)
What is Vitamin B1?
Vitamin B1 or thiamine is one of the nine water-soluble essential B vitamins, naturally present in some foods and added to others. Thiamine is needed to maintain normal function of the cardiovascular and nervous system. Thiamine has a very small storage pool in the liver (~25-30 mg) and therefore we need to be proactive with our dietary intake and/or supplementation.
What is Vitamin B1 good for?
Interestingly, obesity seems to be linked to thiamine deficiency, although this may be attributed to the behaviors that caused obesity rather than obesity itself (Source: NCBI). Fish, meat, whole grains, and most breads are good sources of thiamine. The consumption of heavily refined products that contain a large amount of white flour leaves one highly susceptible to inadequate thiamine intake.
Therefore, those who consume low amounts of these foods, should maybe consider supplementing with B1 (thiamine).
When should you take Vitamin B1?
Vitamin B1 is a water-soluble vitamin and so should always be taken on an empty stomach if possible. It is reccomended to take vitamin B1 in the morning before eating.
What Vitamin B1 Supplement is best?
If you know that you specifically lacking in vitamin B1, maybe just a Vitamin B1 supplement is the best course of action; However, if you are at risk of several B-vitamin deficiencies, consult your physician about taking a B-vitamin complex, which we offer.
Key Health Aspects of Vitamin B1
Key aspects of Vitamin B1
Because vitamin B1 is an essential nutrient, we must obtain it via the diet. Its roles in the body are related to normal energy metabolism and nerve function.
Energy Metabolism
Thiamine is needed in the breakdown and utilization of carbohydrate, in particular the brain and nervous system. In addition, it is needed in the contraction of muscle and the transmission of nerve signals.
A result of thiamine deficiency is Beriberi, where numbness in the hands and issues with moving the legs manifest. However, this disease is not seen in the developed world, although it does highlight thiamine’s crucial role in proper nervous system function.
Should I take Vitamin B1?
Various groups, including, but not limited to the following should consdier supplementing with Vitamin B1:
- Alcoholics: Alcoholism is known to decrease thiamine absorption and therefore increased excretion. Also, nutrient intake and diversity in this group is most likely limited.
- Diabetics: may benefit from supplementation as they have drastically lower levels in the blood compared to their healthy counterpart. This may be caused by the high filtration rate of the kidneys and therefore increased excretion (Source: NCBI).
- Older adults: For most vitamins older adults will have decreased intake and absorption. Thiamine deficiency is reported in older adults and the higher medication use in this group may have something to do with it.
- Menstruating Women: two studies have shown benefit from supplementing with 100mg of thiamine a day and a decrease in the severity of premenstrual symptoms (Source: NCBI, NCBI)
As always, this information is provided for educational purposes only. Always consult your healthcare provider before starting any supplement regime.