Vitamin B1 (Thiamine)
What is Vitamin B1 (Thiamine)? A water-soluble B vitamin that is crucial for metabolism and nerve function.
Function | Role of Vitamin B1 |
|
Energy Metabolism | Helps enzymes break down carbs into usable energy | |
Nerve Function | Supports proper conduction of nerve signals | |
Heart Health | Assists in maintaining heart muscle function | |
Cognitive Support | Involved in memory and concentration | |
Too Little Vitamin B1:
- Beriberi – muscle weakness, nerve damage, heart failure
- Wernicke-Korsakoff syndrome – confusion, hallucinations and memory loss
- Loss of appetite, fatigue and irritability – early signs of deficiency
Groups at Risk of Deficiency:
- Chronic alcohol users
- Older adults due to low intake and poor absorption
- High-carb, low-nutrient diets
- Malabsorption conditions, weight loss surgery
- Diabetics
Too Much Vitamin B1 (water soluble, toxicity is rare):
- Paralysis, convulsions, restlessness
- Respiratory paralysis and cardiac failure
Just Right (adults):
- 1 to 1.2 milligrams/day
Medication Interactions
(consult your doctor)
- Furosemide (Lasix)
- 5-FU (chemotherapy)
Food Sources
Animal
- Pork
- Trout
Fortified
- Cereals or bread
- Enriched white rice or egg noodles
Plant
- Legumes
- Wheat germ
- Sunflower seeds
- Whole grains
Cooking tips:
- Thiamine is sensitive to heat, alcohol and pH.
- Thiamine dissolves in water and is lost when cooking water is thrown out.
- Use methods that minimize contact with cooking water, like steaming or stir-frying.
Reference: Thiamin – Health Professional Fact Sheet