What is Vitamin B1 (Thiamine)?
Thiamine (or vitamin B1) is a water soluble vitamin which is found in vitamin B complex. Even though it is very important for many processes in the body it is only needed in tiny amounts. It plays a critical role in energy metabolism and therefore in the growth, development, and function of cells.
Health Benefits of Thiamine
The health benefits of thiamine (vitamin B1) include:
- Part of a coenzyme used in energy metabolism (i.e. necessary for the release of energy from food),
- helps to metabolise carbohydrates,
- supports normal appetite, digestion and nervous system function,
- assists blood formation and stimulates circulation.
Dietary Sources of Thiamine
Thiamine is found in many types of food including:
- peas and dried beans
- some fresh fruits (such as bananas and oranges)
- nuts, wholegrain breads and brown rice
- some fortified breads and breakfast cereals
- liver
- oatmeal
- fish and lean meats
How Much Thiamine do I Need?
For adults, the daily requirements of thiamine are:
- Men: 1mg a day
- Women: 0.8mg a day
You should be able to get all the thiamine you need by eating a balanced and varied. Thiamine is water soluble and so cannot be stored in the body. Therefore you must include it in your diet every day.
A high-quality multivitamin supplement will usually contain sufficient thiamine (usually as thiamine hydrochloride). It is also included in vitamin B-complex supplements.
What Happens if I Take Too Much Thiamine?
Thiamine is safe but can occasionally cause side effects, including itching, nervousness, flushing, and an abnormally rapid heartbeat (tachycardia) in sensitive individuals. There is not enough evidence to know what the effects of taking high doses of thiamine supplements each day are, as excess amounts are excreted in the urine (as it is a water soluble vitamin).
Taking 100mg or less a day of thiamine supplements is unlikely to cause any harm.
Thiamine Deficiency
The early signs of thiamine deficiency can include weight loss and anorexia, shortness of breath, confusion, short-term memory loss, muscle weakness and cardiovascular symptoms (such as an enlarged heart). The most common symptom of thiamine deficiency is beri-beri. This is a nervous system disorder characterised by peripheral neuropathy (numbness of fingers and toes), fatigue, weight loss and weakness.
Possible Interactions
Certain medicines, such as antibiotics, anti-epileptics and oral contraceptives can reduce the thiamine levels in the body.
Thiamine supplements can be found here.