Thiamin, or Vitamin B1 (Thiamine HCl) , is essential for converting the carbohydrates you eat into usable energy. It plays a key role in energy metabolism and supports healthy nerve and brain function. Without sufficient B1, your body may struggle to efficiently turn food into fuel, leading to fatigue, weakened muscle function, and even neurological issues in severe cases.

Key Highlights of B1

• Supports brain health
• Promotes stress resilience, protecting immunity
• Boosts concentration
• Supports metabolism
• Reduces fatigue
• Boosts energy
• Promotes cardiovascular function
• Support immunity, can reduce the duration of colds/flu

Biochemistry Timeline

Vitamin B1 supplementation may show noticeable improvements within a few weeks for those deficient, alleviating symptoms like fatigue and irritability. For individuals without deficiency, benefits such as enhanced energy levels, improved mood, and better cognitive function may take up to 12 weeks to manifest.

What is B1?

Vitamin B1, also known as thiamine, is an essential nutrient that plays a crucial role in energy metabolism and nerve function. Discovered in the early 20th century, thiamine was first isolated by the Polish biochemist Casimir Funk in 1912, after identifying its importance in preventing beriberi, a disease caused by thiamine deficiency. Thiamine is naturally found in a variety of foods, including wholegrains, legumes, seeds, nuts, and pork.

Low Thiamine levels can result from poor dietary intake, inadequate nutrition during pregnancy and reduced absorption in the intestines which can be as a result of some gut illnesses. In extreme cases, low B1 can cause Wernicke’s encephalopathy, a neurological disorder that affects the central nervous system which involves the brain and spinal cord. As thiamine can be depleted by high amounts of alcohol it’s important to keep an eye on consumption and consult a professional for help if you are concerned.

The Amazing Benefits of vitamin B1:

Increased Energy

Essential for your energy balance, B1 helps to break down glucose from food for energy production. The body needs Thiamine to make something called adenosine triphosphate (ATP) which transports energy within our cells and around our body. ATP is fundamental to numerous cellular processes, making thiamine indispensable for overall health and vitality.

Glucose Metabolism

Insufficient thiamine levels can impede the breakdown of glucose, leading to a cascade of negative health effects. This deficiency can contribute to or exacerbate conditions such as Alzheimer’s disease and diabetes. In Alzheimer’s disease, decreased glucose metabolism in the brain is a hallmark feature, and inadequate thiamine may further impair cognitive functions by limiting the brain's energy supply.

Similarly, in diabetes, poor glucose regulation is a central issue, and insufficient thiamine can worsen glucose management, potentially leading to more severe symptoms and complications. Ensuring adequate thiamine intake is thus crucial for supporting glucose metabolism and preventing these and other related health issues.

Metabolism Regulation

Vitamin B1 is also key player in the metabolism of fats and carbohydrates. It is vital for converting these macronutrients into usable energy, supporting overall metabolic efficiency. When the body lacks sufficient thiamine, metabolism may slow down, which can significantly impact how effectively individuals can manage their weight and lose excess fat. This slowdown in metabolism means that the body is less efficient at converting food into energy, leading to an accumulation of unused calories and potentially contributing to weight gain.

Research has demonstrated a strong link between thiamine deficiency and obesity, highlighting the importance of this vitamin for those focused on weight control and management. Adequate thiamine levels are essential not only for general health but also for optimizing metabolic functions that aid in weight loss. By ensuring sufficient intake of thiamine, either through a balanced diet or through dietary supplements, individuals can support their metabolic processes, improve energy utilisation, and enhance their overall efforts to maintain a healthy weight. This makes thiamine an indispensable nutrient for anyone looking to achieve and sustain weight control.

Infection Prevention

When we get stressed the immune system becomes less effective which can increase the risk of infections. Making sure you have the right amount of B1 promotes a healthy functioning immune system because it has the ability to protect the immune system by helping it deal with stress.

Stress Management

A study in Australia showed that B vitamin supplementation was effective at reducing stress associated with work further stating that supplementation with B vitamins could be a cost-effective and sustainable intervention for stress.

Concentration and Fatigue

A lack of thiamine is often associated with poor concentration and fatigue. Thiamine is involved in the synthesis of neurotransmitters, which are chemicals that transmit signals in the brain and are integral to managing stress and anxiety levels. Neurons have high energy requirements and therefore are especially vulnerable to a thiamine deficiency. Helping with neurological health and nervous system functionality, thiamine helps to maintain cognitive ability with the regulation of neurotransmitters that help our nerve cells communicate. Thiamine also plays a role in the generation of nerve impulses and helps to protect the protective layer which surrounds our nerves which keeps them healthy.

Summary

Vitamin B1, or thiamine, is crucial for converting carbohydrates into energy, supporting nerve and brain function. It promotes energy metabolism, reduces fatigue, and enhances immune health. Deficiency symptoms can improve within weeks, while benefits for those without deficiency, like better mood and cognitive function, may take up to 12 weeks to manifest. Found in whole grains, legumes, and pork, thiamine is essential for overall vitality and well-being.

FAQs

Who should consider vitamin B1 supplementation? Individuals at risk of deficiency, such as those with alcohol dependence, certain medical conditions, or poor dietary intake, may benefit from supplementation.

Can I get enough vitamin B1 from my diet? Yes, vitamin B1 is found in foods like whole grains, legumes, nuts, and pork. A balanced diet usually provides adequate amounts.

Can vitamin B1 interact with medications? Yes, thiamine may interact with certain medications, particularly those affecting diuretics or diabetes. Always consult a healthcare provider before starting supplementation.

Is vitamin B1 safe during pregnancy? Vitamin B1 is generally safe during pregnancy, and it’s important for fetal development. Consult a healthcare provider for appropriate dosages.

What are the food sources of vitamin B1? Food sources include whole grains, legumes, nuts, seeds, and pork. Incorporating these into your diet can help maintain adequate thiamine levels.

Research:

1. Wiley, K. D., & Gupta, M. (2023). Vitamin B1 (Thiamine) Deficiency. In StatPearls. StatPearls Publishing.
2. Stough, C., Scholey, A., Lloyd, J., Spong, J., Myers, S., & Downey, L. A. (2011). The effect of 90 day administration of a high dose vitamin B-complex on work stress. Human psychopharmacology, 26(7), 470–476.
3. Jiang, Y., Jolly, P, E., Ellis, W, O., Wang, J-S., Phillips, T, D., Williams, J, H. (2005). Aflatoxin B1 albumin adduct levels and cellular immune status in Ghanaians, International Immunology, 17 (6), 807–814,
4. Greenspon, J., Perrone, E. E., & Alaish, S. M. (2010). Shoshin beriberi mimicking central line sepsis in a child with short bowel syndrome. World journal of pediatrics : WJP, 6(4), 366–368.
5. Kerns, J. C., Arundel, C., & Chawla, L. S. (2015). Thiamin deficiency in people with obesity. Advances in nutrition (Bethesda, Md.), 6(2), 147–153.
6. Abdollahifard, S., Rahmanian Koshkaki, A., & Moazamiyanfar, R. (2014). The effects of vitamin B1 on ameliorating the premenstrual syndrome symptoms. Global journal of health science, 6(6), 144–153.
7. Alaei-Shahmiri, F., Soares, M. J., Zhao, Y., & Sherriff, J. (2015). The impact of thiamine supplementation on blood pressure, serum lipids and C-reactive protein in individuals with hyperglycemia: a randomised, double-blind cross-over trial. Diabetes & metabolic syndrome, 9(4), 213–217.
8. Fogacci, F., Di Micoli, V., Veronesi, M., & Cicero, A. F. G. (2022). Comparative effect of a nutraceutical compound based on a flavonoid complex from bergamot on plasma lipids, glucose metabolism, and liver enzymes: a 3-arm, double-blind, placebo-controlled, randomized clinical trial. Archives of medical science : AMS, 19(5), 1180–1185.
9. Young, L, M., Gauci, S., Arnoldy, L., Martin, L., Perry, N., White, D, J., Meyer, D., Lassemillante, A-C., Ogden, E., Silber, B., Scholey, A., & Pipingas, A. (2022). Investigating the Effects of a Multinutrient Supplement on Cognition, Mood and Biochemical Markers in Middle-Aged Adults with ‘Optimal’ and ‘Sub-Optimal’ Diets: A Randomized Double Blind Placebo Controlled Trial. Nutrients, 14 (23), 5079.
10. Syed, A. R. S., Syed, A. A., Akram, A., Azam, M. S., Muzammil, M. A., Deepak, Ansari, A. I., Eqbal, F., Farooq, M. H., Khatri, M., Kumar, S., & Kumar, N. (2023). Does thiamine supplementation affect heart failure? A systematic review and meta-analysis of randomized control trials. Heart & lung : the journal of critical care, 61, 37–45.