• Vitamins and Supplements

What is Vitamin B1? Exploring Essential Functions and Health Benefits

Most people know that B vitamins are essential for their well-being, but some of them are often overlooked.

One of these is vitamin B1. While it plays a crucial role in maintaining various bodily processes, it's not as widely recognized.

Understanding vitamin B1 and how it impacts your overall health is important for supporting the optimal function of many systems, including your brain and digestive system.

In this article, we’ll look at everything you need to know about vitamin B1, including common sources of this nutrient, symptoms of a deficiency, and when to consult your doctor.

What is Vitamin B1?

Vitamin B1 — or thiamine — is a water-soluble vitamin that’s vital for converting nutrients from food into energy that the body needs to function.

It’s also essential for optimal nerve transmission and the function of various muscles, including the heart.

Because the body can’t produce vitamin B1 on its own, you’ll need to get this nutrient through diet or thiamine supplementation.

Health Benefits of Vitamin B1

Keeps the nervous system healthy  

Thiamine is crucial for proper nervous system function. It helps transmit nerve impulses and produce neurotransmitters essential for sending signals from the brain to the body.

Without sufficient vitamin B1, these neurotransmitters can deteriorate, increasing the risk of nerve damage or neuropathy.

Vitamin B1 also helps prevent nerve conditions — like dry beriberi — that can affect how the body sends signals to the brain. This is essential for avoiding:

• Clumsiness or loss of balance

• Lower leg paralysis 

• Loss of sensation in the hands and feet 

• Muscle weakness

• Nerve pain

Helps reduce the risk of heart failure

Vitamin B1 is essential for maintaining muscle tone in the walls of the heart and supporting its electrical conduction system.

It helps prevent heart disease by maintaining proper function of these muscles, reducing the risk of heart failure — a condition that occurs when the heart muscle weakens.

Studies have shown that adequate levels of vitamin B1 can improve cardiac function in people suffering from congestive heart failure by strengthening the muscle walls.

May prevent brain disease

A thiamine deficiency has been linked to several neurological and psychiatric conditions, including a serious brain disorder called Wernicke-Korsakoff syndrome (WKS).

This condition is often associated with excessive alcohol consumption and can lead to severe brain damage, causing symptoms similar to Alzheimer’s.

Maintaining a regular intake of vitamin B1 may prevent the onset of this disease and help support brain health.

Strengthens the immune system

Vitamin B1 contributes to a healthy immune system by supporting the production and function of white blood cells — the compounds that fight and protect the body from harmful pathogens.

It also minimizes stress-induced inflammation, which helps reduce unnecessary immune responses.

Protects your eyes

Studies have shown that vitamin B1 has a significant impact on eye health.

It’s suggested to influence the way cells in the lens of the eye metabolize sugars. This can be crucial in preventing age-related eye conditions, such as cataracts.

May help support blood sugar regulation

Individuals with low vitamin B1 levels have been shown to have a lower glucose tolerance, which can contribute to difficulties regulating blood sugar levels.

Although more research is needed, some studies indicate that raising thiamine levels in the body may help improve blood sugar regulation.

Common Sources of Vitamin B1 

Vitamin B1 is found in a variety of foods and can also be obtained from dietary supplements. Common foods rich in thiamine include:

• Whole grains: These are a staple source of thiamine, which is primarily found in the outer layers and germ of the grains. Brown rice, barley, and whole wheat are excellent sources of vitamin B1. You can also choose whole grain breads and cereals that are fortified with thiamine, making them an even better choice for increasing your intake.

• Meat and fish: Pork is particularly high in thiamine and is considered to be one of the best meat sources of this vitamin. Other meats and liver also contain thiamine but may cause gastrointestinal issues if consumed in excess. Fish — such as trout and tuna — are also good sources, providing a healthy balance of thiamine and omega-3 fatty acids.

• Legumes: Beans and lentils are excellent sources of B1 and other essential nutrients like protein and fiber. They are also great options for individuals following plant-based diets low in thiamine.

• Nuts and seeds: Sunflower seeds, macadamia nuts, and pistachios provide a healthy amount of thiamine. They make excellent snacks and can also be added to various dishes to boost your vitamin B1 intake.

• Fortified foods: Many types of food are fortified with vitamin B1 to help prevent a thiamin deficiency. Checking the nutrition labels can help you identify which foods have added thiamine.

• Vegetables: While generally lower in thiamine compared to other food groups, certain vegetables — like asparagus, kale, cauliflower, and potatoes — provide small amounts of vitamin B1. These vegetables also contain other vitamins and minerals, making them a healthy part of any diet.

• Yeast and yeast extracts: Nutritional yeast and yeast extracts are particularly high in thiamine and other B vitamins. They are popular among vegans and vegetarians for their nutritional profile and savory, cheese-like flavor.

If you struggle to consume enough vitamin B1 through your diet, consult your doctor about using thiamine supplements.

These are usually oral or liquid medications with potent doses of vitamin B1 that can help you maintain an adequate intake.

What Happens If You Don’t Get Enough Vitamin B1?

Vitamin B1 is an essential nutrient necessary for various bodily functions. If you don’t get enough of this nutrient, you may be at risk of several health complications, such as:

Vitamin B1 deficiency 

You need to consume enough vitamin B1 to prevent a deficiency. Early warning signs of a deficiency include:

• Fatigue

• Irritability 

• Reduced reflexes

• Poor muscle coordination

In severe cases, you may also experience more serious symptoms like pain, numbness, and tingling in the limbs.

Beriberi

One of the most well-known diseases caused by low vitamin B1 is called beriberi. There are two types: wet beriberi and dry beriberi.

Wet beriberi affects the cardiovascular system and causes symptoms like increased heart rate, shortness of breath, and swollen legs.

Dry beriberi impacts the nervous system and causes muscle weakness or atrophy.

Wernicke-Korsakoff syndrome (WKS)

This is a severe and life-threatening condition associated with long-term vitamin B1 deficiency. It can cause issues like brain damage, vision disturbances, and acute confusion.

If left untreated, it can lead to Korsakoff psychosis, which is characterized by significant memory loss and cognitive decline.

Impact on mental health 

Vitamin B1 has been linked to supporting the production of serotonin and dopamine — two neurotransmitters that regulate mood.

Without adequate levels of this vitamin, you may experience increased symptoms of anxiety and depression.

Gastrointestinal issues

The digestive system needs vitamin B1 to help convert food into usable energy.

When you don’t consume enough thiamine, it can cause issues like nausea, abdominal discomfort, and weight loss.

These symptoms can worsen and significantly impact your quality of life.

Should You See a Doctor About Your Vitamin B1 Intake?

Deciding to consult your doctor about your vitamin B1 intake depends on several factors, including your overall health, diet, and any specific concerns you may have.

It’s generally recommended to speak to your doctor if you:

• Experience any symptoms that could indicate a vitamin B1 deficiency

• Fall into groups that have a higher risk of thiamine deficiency, including people with alcohol withdrawal syndrome, chronic heart failure, malabsorption issues, and diabetes

• Are an older adult, as people over 65 may have a reduced ability to absorb nutrients 

• Follow a restrictive diet that increases your risk of vitamin B1 deficiency, such as veganism 

• Have any concerns about your vitamin B1 intake 

Consulting your doctor under these circumstances allows them to check your thiamine levels and determine if they are normal or if you are at risk of deficiency.

Your doctor will recommend appropriate thiamine supplements and other treatment strategies to help you address your vitamin B1 intake and avoid potential complications.

Take Control of Your Vitamin Intake with LifeMD

If you’re looking for more information on how to improve your vitamin intake to better support your overall well-being, LifeMD has got you covered.

Our team can connect you to medical professionals who can guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

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