Vitamin B1, also known as thiamine, is a water-soluble vitamin essential for converting food into energy and supporting nerve and brain health. It belongs to the B-vitamin family and plays a key role in helping your body use carbohydrates for fuel.

What Vitamin B1 Does for Your Body

• Energy Metabolism: Thiamine helps produce ATP, the main energy molecule in your cells. Without enough thiamine, your body struggles to turn carbohydrates into usable energy, which can cause tiredness and weakness.

• Nerve and Brain Function: It supports the production of neurotransmitters like acetylcholine, which are important for memory, learning, and nerve communication. This makes thiamine vital for maintaining healthy brain function.

• Supports Heart Health: Thiamine helps maintain proper muscle function, including the heart muscle.

How Vitamin B1 Is Absorbed and Used

Vitamin B1 is absorbed in the small intestine through an active transport process. Because it is water-soluble, excess amounts are removed through urine, so you need to consume it regularly. Factors like alcohol use, certain medications, and gut health issues can reduce how well your body absorbs thiamine.

Top Food Sources of Vitamin B1 (Thiamine)

Vitamin B1 is found in many common foods. Examples with their approximate thiamine content (Per 100 grams):

Higher Amounts:

• Sunflower seeds (raw): about 1.5 mg

• Pork (cooked): between 0.8 and 1.2 mg

• Oats (dry): around 0.7 to 0.8 mg

Moderate Amounts:

• Trout (cooked): about 0.4 to 0.5 mg

• Lentils (cooked): approximately 0.2 to 0.3 mg

• Beans (cooked, such as black beans): roughly 0.2 to 0.3 mg

Lower Amounts:

• Brown rice (cooked): about 0.1 to 0.2 mg

• Asparagus (cooked): around 0.1 to 0.2 mg

• Oranges (raw): approximately 0.1 mg

Additional Sources:

• Fortified cereals often contain added thiamine.

• Sesame seeds also provide some Vitamin B1.

These values show the range of thiamine present in various foods commonly found in diets.

Daily Vitamin B1 Requirements

• Infants (0–6 months): 0.2 mg

• Children (1–3 years): 0.5 mg

• Adolescents and Adults:

  • Men: 1.2 mg

  • Women: 1.1 mg

• Pregnant and Breastfeeding Women: 1.4 mg

Athletes and people with certain health conditions may need higher amounts.

Signs You’re Getting Enough Vitamin B1

• Consistent energy levels without fatigue

• Clear thinking and good memory

• Healthy nerve and muscle function

Signs of Vitamin B1 Deficiency

• Fatigue and weakness

• Irritability and confusion

• Muscle weakness or tingling in hands and feet

• Severe deficiency can cause conditions like beriberi or Wernicke-Korsakoff syndrome

Supplements: When and How to Use Them

Vitamin B1 supplements come as capsules, tablets, or liquid drops. They can help correct deficiencies, especially in people with absorption problems or higher needs. It’s best to take supplements with meals for better absorption. High doses are generally safe but may cause mild side effects like nausea.

Factors That Affect Vitamin B1 Levels

• Alcohol consumption: Can reduce absorption and increase excretion

• Certain medications: Diuretics, antibiotics, and anticonvulsants may affect thiamine levels

• Lifestyle: Smoking and poor gut health can lower thiamine absorption

• Cooking: High heat and light exposure can reduce thiamine content in foods

Common Myths About Vitamin B1

• Myth: Thiamine is only important for energy.
  Fact: It also supports nerve and brain health.

• Myth: Supplements are always better than food.
  Fact: A balanced diet usually provides enough thiamine for most people.

Facts About Vitamin B1

• Thiamine was the first B vitamin discovered, in 1910.

• It helped solve the disease beriberi, which was common in populations eating mostly polished rice.

How to Track Your Vitamin B1 Intake

• Use nutrition apps or food diaries to monitor your daily intake.

• Blood tests can measure thiamine levels if deficiency is suspected.

Vitamin B1 (Thiamine): Your Body, Foods, Functions, and Facts.