Vitamin B1, also known as thiamine , is a water-soluble vitamin that plays a key role in energy metabolism and nervous system function. It is one of the eight B vitamins and is responsible for converting carbohydrates into energy, which the body needs for everyday functions. Thiamine is essential for nerve and muscle health and supports the cardiovascular system. In this article, you'll learn why vitamin B1 is important, what health benefits it offers, and how to use it safely.

What is vitamin B1 (thiamine)?

Vitamin B1 is a water-soluble vitamin that the body cannot store on its own, so it must be consumed regularly through food or supplements. Thiamine is crucial for the metabolism of carbohydrates as it is involved in the production of ATP (adenosine triphosphate), the main energy source of cells. It also plays an important role in the functioning of the nervous system by supporting communication between nerves and muscles [1].

In addition to the name vitamin B1, thiamine is also known as aneurin or thiamine hydrochloride . In dietary supplements and foods, it is often listed as thiamine mononitrate or thiamine hydrochloride . These terms refer to the same bioactive form of vitamin B1 [2].

Vitamin B1 is found in many plant and animal foods, including whole grain products, meat, fish and legumes. Pork, sunflower seeds and legumes such as lentils and beans are particularly rich in thiamine. Since thiamine is water-soluble and the body can only store small amounts, regular intake through food is necessary [3].

Vitamin B1 is both naturally obtained from foods and synthetically produced. In dietary supplements, it is often used in stable forms such as thiamine mononitrate or thiamine hydrochloride, which are easily absorbed by the body. It is available in various dosage forms, including capsules, tablets and powder [4].

Health Benefits of Vitamin B1

One of the most important benefits of vitamin B1 is its role in energy metabolism. It helps the body convert carbohydrates into energy by acting as a coenzyme for enzymes that regulate glucose metabolism. As a result, thiamine contributes to the production of ATP, which is necessary for the energy supply of all body cells. People with low thiamine levels may suffer from fatigue, muscle weakness and reduced physical performance [5].

Thiamine plays a key role in the nervous system as it is needed for the transmission of nerve impulses between the brain and muscles. It supports the synthesis of acetylcholine, a neurotransmitter important for muscle contraction and communication between nerves. A deficiency in thiamine can lead to neurological disorders such as numbness, tingling in the extremities or even more serious conditions such as Wernicke-Korsakoff disease , a form of brain damage that often occurs in alcoholics [6].

Vitamin B1 plays an important role in heart health as it supports the proper functioning of the heart muscle. A deficiency in thiamine can lead to heart problems such as heart failure as the heart cannot function properly without adequate energy supply. Studies have shown that supplementing with vitamin B1 can help relieve the symptoms of heart failure and improve heart function, especially in people with chronic heart problems [7].

Vitamin B1 may also affect mood and emotional well-being by supporting neurotransmitter regulation in the brain. Thiamine deficiency has been linked to increased irritability, depression, and memory problems. Adequate thiamine intake may help improve cognitive function and stabilize mood, especially in people with low thiamine levels [8].

Thiamine also helps support the immune system as it is involved in providing energy to immune cells. Adequate levels of thiamine help strengthen the immune system by improving the function of immune cells and reducing inflammatory responses in the body. People with thiamine deficiency may have a weakened immune system and be more susceptible to infections [9].

How does vitamin B1 work in the body?

Vitamin B1 acts as a coenzyme in various biochemical reactions involving carbohydrate metabolism and energy production. It is particularly important for the conversion of pyruvate, a waste product of glucose metabolism, into acetyl-CoA, which enters the citric acid cycle to produce energy in the form of ATP. Thiamine also supports neurotransmitter activity and contributes to the proper functioning of the nervous system by enabling the transmission of nerve impulses [10].

Recommended dosage and use of vitamin B1

The recommended daily allowance (RDA) of vitamin B1 depends on age and gender. Adult men need about 1.2 mg of thiamine per day, while women need about 1.1 mg. Pregnant and breastfeeding women have slightly increased needs. When taking supplements to treat thiamine deficiency or certain medical conditions, higher doses may be required, typically between 50 and 300 mg per day, depending on a doctor's recommendation [11].

Vitamin B1 can be taken at any time of day, ideally with a meal to improve absorption. Because thiamine is water-soluble, excess vitamin is easily excreted in the urine, so daily intake is necessary to meet needs. People with increased needs, such as athletes or people with metabolic disorders, may want to consider supplementation [12].

Side effects and safety of vitamin B1

Vitamin B1 is considered very safe and well tolerated because it is water-soluble and excess thiamine is easily excreted. Even at high doses, no serious side effects have been reported. At very high doses, which are rarely used in therapeutic scenarios, gastrointestinal complaints may occur, but these are usually mild [13].

Rare side effects of vitamin B1 include gastrointestinal complaints such as nausea or stomach cramps, especially at higher doses. In very rare cases, allergic reactions may occur, especially in people who are sensitive to B vitamin complexes. It is recommended to always take vitamin B1 according to the instructions and to consult a doctor if there is any uncertainty [14].

Vitamin B1 compared to other B vitamins

Both vitamin B1 and vitamin B12 are important for energy metabolism and nerve function, but have different roles. While vitamin B1 is mainly responsible for the conversion of carbohydrates into energy and nerve impulse transmission, vitamin B12 plays a key role in red blood cell production and DNA synthesis. Both vitamins are important for the nervous system and general energy metabolism, but they work through different pathways [15].

Vitamin B1 and vitamin B6 are both essential B vitamins, but they have different functions in the body. While vitamin B1 mainly supports carbohydrate metabolism and nerve function, vitamin B6 is responsible for protein metabolism and the production of neurotransmitters such as serotonin and dopamine. Both vitamins are important for the well-being and health of the nervous system and should be consumed in sufficient quantities through diet or supplements [16].

Natural Sources of Vitamin B1

Vitamin B1 is found in many foods, especially whole grains, pork, fish, beans and nuts. Whole grain bread, oatmeal, sunflower seeds and pork liver are particularly rich in thiamine. Since thiamine is sensitive to heat and water, long cooking times or cooking in water can reduce the thiamine content of foods, which is why it is important to choose a varied diet [17].

Final Thoughts on Vitamin B1

Vitamin B1 (thiamine) is an essential vitamin that provides numerous health benefits, including supporting energy metabolism, nerve function, and heart health. It is easily obtained through food or supplements and plays a crucial role in overall health and well-being. For people looking to boost their energy, support their nerve health, or improve their mood, vitamin B1 is a valuable supplement.

references

[1] Examine.com. Thiamine (vitamin B1). Available at: https://examine.com/supplements/thiamine/
[2] WebMD. Thiamine (Vitamin B1) - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-957/thiamine
[3] Healthline. Vitamin B1: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/thiamine
[4] Examine.com. Thiamine and Energy Metabolism. Available at: https://examine.com/supplements/thiamine/
[5] Mayo Clinic. Vitamin B1 for Energy and Nerve Function. Available at: https://www.mayoclinic.org/drugs-supplements-thiamine/art-20363129
[6] National Institutes of Health. Thiamine and Nerve Health. Available at: https://ods.od.nih.gov/factsheets/Thiamine-HealthProfessional/
[7] Examine.com. Thiamine for Heart Health. Available at: https://examine.com/supplements/thiamine/
[8] Healthline. Thiamine and Mood Support. Available at: https://www.healthline.com/nutrition/thiamine-benefits
[9] Mayo Clinic. Thiamine for immune function. Available at: https://www.mayoclinic.org/drugs-supplements-thiamine/art-20363129
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[11] WebMD. Thiamine Dosage and Usage. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-957/thiamine
[12] Healthline. Vitamin B1 Supplements: Dosage and Timing. Available at: https://www.healthline.com/nutrition/thiamine-dosage
[13] Mayo Clinic. Vitamin B1 Safety and Side Effects. Available at: https://www.mayoclinic.org/drugs-supplements-thiamine/art-20363129
[14] WebMD. Thiamine side effects. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-957/thiamine
[15] Examine.com. Thiamine vs. Vitamin B12. Available at: https://examine.com/supplements/vitamin-b12/
[16] Examine.com. Thiamine vs. Vitamin B6. Available at: https://examine.com/supplements/vitamin-b6/
[17] National Institutes of Health. Natural Sources of Thiamine. Available at: https://ods.od.nih.gov/factsheets/Thiamine-HealthProfessional/