What is Thiamine and Why Your Body Can't Function Without It

Do you often feel tired, have no appetite, and have trouble concentrating? These symptoms could be related to thiamine. Vitamin B1 supports many essential functions in your body, such as energy metabolism and the nervous system. Learn more about this essential vitamin here.

What is Thiamine and Why Your Body Can't Function Without It

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What is Thiamine?

Thiamine is the official name for vitamin B1. It was the first of the eight B vitamins to be discovered, and because of its important role in supporting nerve cells, the nervous system, and energy metabolism, thiamine is considered a vital nutrient. That's why it's often called the "nerve vitamin" or "energy vitamin." Our bodies can't produce vitamin B1 on their own, so we have to get it from our diet. And because we can't store this water-soluble vitamin, it's important to include thiamine-rich foods in our diet every day. Fun fact: The discovery was made in the early 20th century by Polish biochemist Casimir Funk, who found that removing the outer layer of rice grains led to nutrient deficiencies and the onset of Beriberi (a condition caused by a lack of thiamine).

Why is vitamin B1 so important?

Vitamin B1 is essential for our bodies because it helps break down proteins and carbohydrates so that they can be used for energy. Together with proteins and the trace element manganese, thiamine helps form enzymes in the liver that convert carbohydrates into glucose (sugar), which fuels energy metabolism. But that's not all it does. While most cells in the body can use fat and protein for energy, nerve and brain cells rely exclusively on glucose, and therefore vitamin B1, to perform their functions. Thiamine helps convert glucose into energy, ensuring the flow of information between nerves and throughout the nervous system. What else is vitamin B1 good for? The brain also uses glucose to produce serotonin, the so-called "happiness hormone." So maintaining adequate levels of vitamin B1 can support concentration, energy levels, and mental well-being.

What is the recommended daily dose of thiamine?

The German Nutrition Society (DGE), together with the nutrition societies in Switzerland, Austria and the European Food Safety Authority (EFSA), regularly update the reference values ​​for nutrient intake. The recommended daily intake of vitamin B1 depends on age and lifestyle. Here is a breakdown in milligrams per day:

• Infants: 0.2 – 0.3 mg
• Children (up to 13 years): 0.6 – 0.9 mg
• Adolescents (up to 19 years): 1.0 – 1.4 mg
• Women: 1.0 mg
• Men (up to 65 years old): 1.2 – 1.3 mg
• Men (over 65): 1.1 mg
• Pregnant and breastfeeding women are advised to consume slightly more, approximately 1.2 – 1.3 mg per day.

What foods contain vitamin B1?

Thiamine is found mainly in plant-based foods, but it is also present in beef, pork, fish, milk, and eggs. To make sure you get enough vitamin B1, try to include the following foods in your diet:

• Whole wheat and rye
• Oat
• Paddy rice
• Oat, wheat, corn, barley and rye flours
• Legumes such as peas and beans
• Potatoes
• Asparagus
• Cauliflower and kale
• fennel
• Lettuce
• Carrots
• Tomatoes
• Peanuts, walnuts, Brazil nuts, and almonds
• Sunflower seeds and cashews
• Lean beef and pork
• organs
• Fish and seafood
• Eggs
• Dairy products

Thiamine is a sensitive vitamin and can be lost by heating, washing, or cooking food in water. Storing food outdoors also reduces thiamine content. To preserve as much of this vitamin as possible, try to eat these foods raw or cook them gently. In addition to a varied and balanced diet, supplements can help meet your daily thiamine needs.

How can I recognize a thiamine deficiency?

Signs of a thiamine deficiency include:

• Fatigue and sluggishness
• Difficulty concentrating
• Forgetfulness and confusion
• Loss of appetite
• Muscle cramps
• Increased susceptibility to infections due to a weakened immune system

If these symptoms occur frequently, it is advisable to talk to your doctor. Overdose of vitamin B1 is rare with a balanced diet. In case of an excess, your body will simply eliminate it through urine.

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