Vitamin B1

What is Vitamin B1 (Thiamine)?

Vitamin B1, also known as thiamine or thiamin is one of the 8 B vitamins which makes up the B complex family. Vitamin B1 is water-soluble which means your body does not store it and can be rapidly depleted.

One of the main functions of all the B vitamins is converting carbohydrates into glucose which helps the body produce energy. The B-complex vitamins are important for the health of skin, hair, eyes and the liver. Many of the B-complex vitamins also play an important role in keeping the nervous system healthy and the brain functioning properly.

Vitamin B1 is required for the metabolism of carbohydrates and is an essential nutrient to include in the diet as the body is unable to make it.[https://www.ncbi.nlm.nih.gov/books/NBK114310/]

Health Benefits of Vitamin B1

Improves and maintains memory

Vitamin B1 acts as a neurotransmitter. Vitamin B1 converts into TPP (thiamine pyrophosphate). This derivative of vitamin B1 is required by certain enzymes to function which includes the enzyme transketolase. Transketolase helps to manufacture DNA and RNA both of which are required for the production of new cells as well as various metabolic processes. High amounts of RNA are needed for memory enhancement. RNA helps protect cells against oxidizing agents which causes cellular aging.

Healthy heart muscles and good muscle health

Vitamin B1 is needed to keep the nervous system and muscles around the body healthy. It is involved in the release of acetylcholine, a neurotransmitter in the nervous system which help with contraction of cardiac, skeletal and smooth muscle and is dependent on a sufficient supply of vitamin B1. An imbalance of acetylcholine can lead to the autoimmune disease myasthenia gravis that causes muscle weakness and fatigue.

Some studies have found that taking vitamin B1 may help to treat congestive heart failure. Taking 80-240 mg was shown to improve survival rate of patients indicating that blood flow increased by 22 percent.

It also helps with circulation and the formation of blood as well as lowering blood pressure.

Increases energy production and carbohydrate tolerance

Vitamin B1 helps to convert carbohydrates into glucose which helps the body produce energy. This is essential for those who eat high amounts of carbohydrates. It also helps to keep the stomach and intestines healthy and is able to produce hydrochloric acid in the stomach to aid digestion.

Relieve stress and anxiety

Vitamin B1 has been effectively used to reduce levels of anxiety and improve the body's ability to deal with stressful conditions. Vitamin B1 or thiamin is often referred to as a “morale vitamin” as it has a positive effect on our mental attitude. Vitamin B1 is known to decreases feelings of fear and paranoia and may be helpful for those with mental health issues especially those who are very likely to be deficient. People who suffer from anxiety are usually fearful and worry constantly about minor issues. One study has shown these symptoms to be significantly reduced with Vitamin B1 supplementation [http://www.scirp.org/journal/PaperInformation.aspx?paperID=7555].

Agonist / Synergist

Vitamins: A, B2, B3, B5, B6, B10, B12, C, E

Minerals: Co, Cu, Fe, K, Mn, Mg, Na, P Se, Zn

Citric Acid

Antagonist

Vitamins: B2, B6, B12

Minerals: Cu, K, Zn

Alcohol (entanol), Coffee, Alkalizers (antacids)

Food Sources of Vitamin B1

Food sources include include beef(heart, liver, kidney), lamb, milk, nuts, oatmeal, oat bran, whole grains, oranges, pork (liver), eggs, seeds, legumes, peas, pumpkin and yeast (Brewer’s). Rice, pasta, breads, cereals and flour are often fortified with B1.

Although most foods contain small amounts of vitamin B1 large amounts can be found organ meats such as beef and pork liver.

Recommended Dietary Allowance

The amounts recommended for vitamins and minerals are different for each country which can be found on the government website of host country. The nutritional data for each country are based on scientific research which are presented by the scientific academies in each country to help advise governmental departments for food and human nutrition.

Below is a list of some of the countries and the EU for which nutritional guidelines are available found on corresponding official government website (including the national academy of science website for the USA).

Vitamin B1 Supplementation

As a supplement it is used to treat and prevent thiamine deficiency and disorders associated with it. In many cases with the combination of other B complex vitamins it may help with anxiety. It is taken by mouth and is available in capsule or powder form as well as tablets. It can also be administered intravenously in the treatment of alcoholism or more severe conditions such as beriberi.

Vitamin B1 facilitates copper metabolism and an indirect inhibitor of thyroidal function. Taking Vitamin B1 without copper may deplete copper and accelerate hyperthyroidism.

Deficiency Symptoms of Vitamin B1

Common symptoms of a Vitamin B1 deficiency include:

Anorexia or rapid weight lossColitis
Colitis
Poor appetite
Digestive problems such as diarrhea
Trouble digesting carbohydrates
Abdominal discomfort
Nerve damage
Nerve inflammation (neuritis)
Fatigue
Malaise
Loss of short-term memory
Mental confusion
Irritability or anxiety
Muscle weakness
Depression
Apathy
Cardiovascular problems

Although Vitamin B1 deficiency is not common in western, developed nations as most foods such as breads and cereals have been fortified with vitamin B1. However some people may be more susceptible to a deficiency due to their lifestyle. Drinking too much alcohol or coffee, taking excess antacids or using other alkalizers and not eating foods rich in Vitamin B1 can all lead to a deficiency in this vital vitamin. People who suffer from Crohn’s disease, anorexia and those requiring kidney dialysis are also likely to be deficient. Another problem with Vitamin B1 is that it may not be able to withstand heat and may be destroyed using conventional cooking methods such as roasting or microwaving where it is likely to be destroyed by higher temperatures. It can stay stable during frozen storage.

Alcoholics have a higher risk of vitamin B1 as it is lost through the detoxification of alcohol. Alcoholics also adopt an unhealthy lifestyle often eating less healthy foods that contain vitamin B1.

Elderly people are at increased risk of vitamin B1 deficiency which may be due to a reduction in the ability to absorb dietary vitamin B1.

Antacids and other alkalizers also destroy Vitamin B1. People chronically taking antacids may find that they become irritable which increases stomach acidity, ulcer pains and abdominal discomfort.

Athletes may require a higher intake of vitamin B1 to help process extra carbohydrates often consumed by body builders and people who are training to help convert it into energy.

Vitamin B1 works effectively with other B vitamins such as folic acid and vitamin B12. In the absence of additional B vitamins absorption of vitamin B1 is compromised. This can also greatly diminish absorption of other nutrients.

It is also very unlikely to find any vitamin B1 in most refined food.

Conditions caused by or related to Vitamin B1 deficiency include:

Beriberi
Wernicke-Korsakoff syndrome
Optic neuropathy
Maple syrup urine disease
Leigh's disease
Congestive Heart Failure
Diabetes
Alzheimer's disease
Pulmonary hypertension
Liver failure
Alcoholism
HIV / AIDS
Gastrointestinal disease

Toxicity Symptoms of Vitamin B1

There are generally very few side effects of excess Vitamin B1 and do not appear to cause any risk of toxicity. However allergic reactions such as anaphylaxis may occur.

Vitamin B1 is often supplemented in high doses to treat some of the severe conditions of deficiency such as beriberi and can also be administered intravenously in the treatment of alcoholism which has shown the low risk of toxicity associated with increased intake.

Vitamin b1 may cause drowsiness, excitation, immune changes, increased cancer risk, muscle relaxation, seizures (when injected into the vein or brain), skin irritation (burning or itching), slow heart rate, weight changes, and widened blood vessels.

Precautions and warnings

Vitamin B1 should be avoided by people with a known allergy or sensitivity to any parts of vitamin B1 supplements.

Vitamin B1 works well in combination with certain B vitamins and should not be used in the absence of vitamin B6 and nicotinamide as this may cause life-threatening brain damage to occur.

As there is a lack of scientific evidence on the use of vitamin B1 during pregnancy or breastfeeding it should be used cautiously in breastfeeding women.

Vitamin B1 may cause low blood pressure and caution is advised in people who have low blood pressure or taking drugs that lower blood pressure.

It should be used cautiously by people with diabetes or high blood sugar. Those taking drugs, herbs, or supplements that affect blood sugar or that widen blood vessels should also use caution when supplementing with vitamin b1.

Use cautiously in people who have abnormal heart rates and people receiving chemotherapy.

Avoid high doses of thiamine injected into the vein or brain and doses higher than those suggested in supplemental products unless under the advice of a health professional.