Vitamin B1 (Thiamine)
Vitamin B1
Vitamin B1, also known as thiamine, is a water-soluble vitamin that plays a critical role in energy metabolism and overall health. It is an essential nutrient, meaning that the body cannot produce it on its own and must obtain it from dietary sources. Thiamine is involved in numerous enzymatic reactions and cellular processes within the body, contributing to various key roles. [1,2]
Key Role
Energy Production:
One of the primary functions of vitamin B1 is its involvement in energy metabolism. Thiamine is a cofactor for several enzymes involved in the breakdown of carbohydrates, fats, and proteins to produce ATP (adenosine triphosphate), the body's primary energy currency. Thiamine helps convert glucose into usable energy, which is essential for cellular function and overall vitality. [1,2,3]
Nervous System Function:
Thiamine plays a crucial role in maintaining the health and function of the nervous system. It is involved in the synthesis of neurotransmitters, such as acetylcholine, which are essential for nerve transmission and communication. Thiamine deficiency can lead to impaired nerve function, resulting in symptoms such as numbness, tingling, muscle weakness, and neurological disorders like beriberi and Wernicke-Korsakoff syndrome. [1,2]
Heart Health:
Thiamine is important for cardiovascular function and heart health. It helps regulate the contraction of cardiac muscle cells and supports the production of ATP, which is necessary for maintaining heart rhythm and pumping blood efficiently. Thiamine deficiency can lead to heart-related complications, including cardiomyopathy and heart failure. [1,2]
Digestive System Function:
Thiamine is involved in the synthesis of hydrochloric acid (HCl) in the stomach, which is necessary for the digestion and absorption of nutrients, particularly proteins. Thiamine deficiency can impair digestive function, leading to symptoms such as indigestion, bloating, and poor nutrient absorption.[1,2]
Brain Health and Cognition:
Thiamine plays a role in brain health and cognitive function. It helps support the production of neurotransmitters involved in mood regulation, memory, and cognitive processes. Thiamine deficiency has been associated with cognitive decline, memory impairment, and mood disorders.[1,2,3]
Stress Response:
Thiamine plays a role in the body's stress response mechanisms. It helps support adrenal gland function and the synthesis of hormones involved in the body's response to stress. Adequate thiamine levels are essential for maintaining resilience to stress and supporting overall well-being.[1,2,3]
Rec Amount/day
The optimal daily intake of vitamin B1 (thiamine) varies depending on factors such as age, sex, and individual health status. The Recommended Dietary Allowance (RDA) for thiamine, as established by the Institute of Medicine (IOM), is as follows: [1,2]
Adult Males: 1.2 milligrams (mg) per day
Adult Females: 1.1 mg per day
Pregnant Females: 1.4 mg per day
Lactating Females: 1.4 mg per day
Co-factors
Several factors can enhance the absorption of vitamin B1 (thiamine) in the body. These factors help facilitate the uptake of thiamine from dietary sources and promote its utilization within cells. Some key cofactors that enhance the absorption of vitamin B1 include:
Magnesium: Magnesium plays a role in the absorption and utilization of thiamine. It is involved in the activation of thiamine-dependent enzymes and supports cellular uptake of thiamine. Adequate magnesium levels can help optimize thiamine absorption and utilization within the body. [3,5]
Phosphorus: Phosphorus is another mineral that can enhance thiamine absorption. It is involved in the activation of thiamine-dependent enzymes and supports the conversion of thiamine into its active form within cells. Consuming foods rich in phosphorus, such as dairy products, meat, fish, poultry, nuts, and seeds, can help enhance thiamine absorption.[5]
Vitamin B2 (Riboflavin): Vitamin B2 is involved in the conversion of thiamine into its active form within the body. It helps activate thiamine-dependent enzymes and supports thiamine metabolism. Consuming foods rich in vitamin B2, such as dairy products, eggs, meat, green leafy vegetables, and fortified cereals, can help enhance thiamine absorption. [3]
Vitamin B6 (Pyridoxine): Vitamin B6 plays a role in thiamine metabolism and utilization. It is involved in the activation of thiamine-dependent enzymes and supports the conversion of thiamine into its active form within cells. Consuming foods rich in vitamin B6, such as poultry, fish, bananas, potatoes, and fortified cereals, can help enhance thiamine absorption. [3]
Zinc: Zinc is a mineral that can enhance thiamine absorption and utilization. It is involved in the activation of thiamine-dependent enzymes and supports cellular uptake of thiamine. Consuming foods rich in zinc, such as meat, shellfish, legumes, nuts, and seeds, can help enhance thiamine absorption.[3]
Healthy Gut Microbiota: A healthy balance of gut bacteria is important for thiamine absorption. Certain beneficial bacteria in the gut produce enzymes that help metabolize thiamine and enhance its absorption. Consuming foods rich in probiotics, such as yogurt, kefir, sauerkraut, and kimchi, can help support a healthy gut microbiota and enhance thiamine absorption. [6]
Ensuring adequate intake of these cofactors through diet or supplementation can help optimize thiamine absorption and utilization, supporting overall health and well-being. Additionally, consuming a balanced diet that includes a variety of nutrient-rich foods can help ensure sufficient intake of these cofactors and support optimal thiamine status.
Food Sources
Thiamine (B1) food sources: [1,2,4]
Whole Grains: Whole grains are excellent sources of vitamin B1. This includes foods such as:
Whole grain bread
Brown rice (gf)
Whole wheat pasta
Oats
Barley
Quinoa (gf)
Legumes: Legumes, including beans, lentils, and peas, are rich in vitamin B1. These include:
Black beans
Chickpeas
Kidney beans
Lentils
Green peas
Nuts and Seeds: Many nuts and seeds contain vitamin B1. Examples include:
Sunflower seeds
Sesame seeds
Flaxseeds
Pistachios
Pecans
Almonds
Pork: Pork is a particularly rich source of vitamin B1. Lean cuts of pork, such as pork chops and pork loin, are good options.
Fortified Foods: Some foods are fortified with vitamin B1 to increase their nutritional value. This includes fortified cereals, bread, and other grain products.
Fish: Certain types of fish contain vitamin B1. Examples include:
Trout
Mackerel
Salmon
Tuna
Eggs: Eggs are a source of vitamin B1, particularly in the yolk.
Dairy Products: Some dairy products contain vitamin B1, although in smaller amounts compared to other sources. Examples include milk, cheese, and yogurt.
Cooking Method
Cooking methods can significantly impact the vitamin B1 content of foods. Gentle methods like steaming help preserve thiamine levels, while boiling and frying can lead to nutrient loss. Grilling and roasting maintain thiamine content if done without excessive charring. Raw or lightly cooked preparations also retain vitamin B1 but may not be suitable for all foods. Choosing cooking techniques that minimize water, use lower temperatures, and shorter cooking times can help preserve the vitamin B1 content, ensuring optimal nutrient intake. [7]
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Thiamin Fact Sheet for Health Professionals. (2023, Feb ). US Department of Health and Human Services. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
Mrowicka M, Mrowicki J, Dragan G, Majsterek I. The importance of thiamine (vitamin B1) in humans. Biosci Rep. 2023 Oct 31;43(10):BSR20230374. doi: 10.1042/BSR20230374. PMID: 37389565; PMCID: PMC10568373.
Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
Martel JL, Kerndt CC, Doshi H, et al. Vitamin B1 (Thiamine) [Updated 2024 Jan 31]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482360/
Lonsdale D. A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evid Based Complement Alternat Med. 2006 Mar;3(1):49-59. doi: 10.1093/ecam/nek009. PMID: 16550223; PMCID: PMC1375232.
Wan Z, Zheng J, Zhu Z, Sang L, Zhu J, Luo S, Zhao Y, Wang R, Zhang Y, Hao K, Chen L, Du J, Kan J, He H. Intermediate role of gut microbiota in vitamin B nutrition and its influences on human health. Front Nutr. 2022 Dec 13;9:1031502. doi: 10.3389/fnut.2022.1031502. PMID: 36583209; PMCID: PMC9792504.
Coe S, Spiro A. Cooking at home to retain nutritional quality and minimise nutrient losses: A focus on vegetables, potatoes and pulses. Nutr Bull. 2022 Dec;47(4):538-562. doi: 10.1111/nbu.12584. Epub 2022 Oct 26. PMID: 36299246.
