Benefits of Vitamin B1 Thiamine

Vitamin B1 (or Thiamine) is one of the eight B vitamins of the B-complex family. B1 plays a vital role in cell metabolism and energy production. B1 converts carbohydrates into glucose, aids enzyme production – speeding up chemical reactions in the body, aids digestion, promotes growth and is essential for nerve cell and heart function.

The benefits of B1 are apparent when you look at the effects of a diet deficient in B1. A deficiency of B1 can cause Beriberi, a neurological and cardiovascular disease, less severe symptoms of which can include; lethargy, fatigue, weight loss, edema and emotional disturbances. Wernicke’s encephalopathy and Korsakoffs syndrome – are both diseases linked with vitamin B deficiency and also alcohol abuse, as alcohol has a negative impact on thiamine levels in the body. Alcohol decreases stores of thiamine, its uptake, absorption and transport in the body. Both conditions depending on the degree of B1 deficiency cause varying degrees of deterioration of cognitive function. Thiamine and B12 are the only vitamins whose deficiencies have proven causes of neurological disease.

Thiamine is often known as the “morale vitamin” and “anti-stress vitamin” given the benefits it brings to maintaining a healthy nervous system and promoting good cognitive function. It has been shown to improve energy, mental alertness and memory.  Conversely thiamine deficiency can lead to depression, psychosis, apathy and anxiety.

So apart from watching our alcohol (and also caffeine) intake there are many ways to ensure we maintain good levels of B1. Adults need 1.1-1.2 mg per day of vitamin B1; this is about a third of a cup of rice bran or wheat germ cereal, three cups of cooked peas or a cup of sunflower seeds with hulls. Other sources of B1, apart from supplements, include; green leafy vegetables, asparagus, mushrooms, whole-grain cereals, poultry, fish, brown rice, oatmeal, milk, prunes and raisins, offal – especially liver, pork, tuna, soybeans, yeast, wheat germ, egg yolks. As always, if you want to maximize the nutritional value of your food, handle it with care as long-term refrigeration and long-term cooking can reduce B1 levels.