The human body relies on 13 different vitamins to function properly. Of these, eight are B vitamins, which play a role in brain health, cognitive function, and the nervous system. Vitamin B1 plays a particularly important role in our daily lives.
Here, we’ll explain exactly what vitamin B1 is, why we need it, and how to get enough.
What is vitamin B1?
Vitamin B1 (also known as thiamin or thiamine) is one of the eight essential B vitamins. It plays a key role in several important health functions, including energy production, growth and development, and cellular function. All body tissues require vitamin B1 to function properly.
Like all other B vitamins, thiamine is water-soluble. This means it dissolves in water and can’t be stored in the body, so you need to consume it daily to stay healthy. In fact, research shows that the body can store only 20 days’ worth of thiamine at any given time.
Why is vitamin B1 important for health?
We’ll look at some of the most impressive health benefits of vitamin B1 below.
Vitamin B1 is important for a healthy metabolism
Vitamin B1 plays an essential role in energy production by converting the carbohydrates we eat into glucose. This is the body’s preferred source of energy to keep our metabolism running smoothly.
We also need vitamin B1 to create adenosine triphosphate (ATP) – the body’s main energy-carrying molecule.
Vitamin B1 can boost our immune system
Vitamin B1 is key to boosting the immune system. For example, B1 plays a role in maintaining muscle along the walls of the digestive tract, where a significant percentage of our immune system is located. A healthy digestive tract means the body receives all the nutrients it needs to boost immunity, which reduces the chances of becoming ill.
According to studies, vitamin B1’s effect on the immune system may reduce the risk of health conditions like heart disease, type 2 diabetes, kidney disease, cancer, mental illness, and neurodegenerative disorders like Alzheimer’s disease.
Vitamin B1 can protect and boost brain function
Research has found that B1 deficiency can negatively impact the cerebellum – the region of the brain responsible for cognitive functions, including attention, language, fear regulation, and procedural memory. Procedural memories are when skills learned by repetition, like driving or cycling, become subconscious.
However, increased dietary intake of vitamin B1 has been shown to improve cognitive function in individuals over 60. It does this by supporting the development of the myelin sheath – an insulating layer made of protein and fatty substances that wraps around nerves to protect them from damage.
Vitamin B1 may help treat and prevent Alzheimer’s disease
In recent years, it’s become increasingly clear that diet and lifestyle play a major role in the development – and possible prevention – of Alzheimer’s disease. Experts agree that getting enough B vitamins is one of the most important dietary choices you can make for brain health.
Take vitamin B1 (thiamine), for example, which is essential for the brain to convert glucose into energy. Without enough energy, brain cells can’t function properly and may begin to die. Vitamin B1 also supports the production of acetylcholine, a key neurotransmitter involved in memory and learning, levels of which are notably low in people with Alzheimer’s.
Emerging research suggests that B vitamins, especially when combined with omega-3 fatty acids, may work together to slow brain shrinkage – a hallmark of Alzheimer’s disease. Studies also indicate that maintaining healthy vitamin B1 levels could help prevent memory decline linked to the condition.
For further information, have a read of our article: 10 foods that may reduce the risk of Alzheimer’s disease.
Vitamin B1 can support people with diabetes
The body needs vitamin B1 to convert carbohydrates into glucose, so low levels of B1 can impact glucose control. This explains why people with diabetes often have lower vitamin B1 levels, as high blood sugar levels cause the kidneys to excrete the vitamin at a much higher rate.
As a result, research has revealed that people with type 1 and type 2 diabetes have up to 76% lower levels of vitamin B1.
However, there’s evidence that increasing your intake of vitamin B1 could help reverse microalbuminuria. This is a common complication of diabetes and an early sign of kidney disease, where albumin protein passes through the kidneys and into the urine. For example, in this study, taking an oral B1 supplement decreased levels of albumin protein in the urine by 34%.
Vitamin B1 may help reduce the risk of heart disease
Our entire cardiovascular system relies on vitamin B1 to function properly. This is because B1 plays a role in the production of the neurotransmitter acetylcholine, which is responsible for transferring messages between muscles and nerves to ensure heart function.
In this study, when B1 was given intravenously to people suffering from congestive heart failure for seven days, they experienced considerable improvements in heart function. This suggests the vitamin could help prevent, or at least slow down, the development of heart disease. Other studies have suggested that vitamin B1 could improve severe heart failure outcomes
Vitamin B1’s role in helping to treat diabetes should also be noted here, as research has revealed that vitamin B1 could help reduce the risk of diabetes-related heart disease.
Vitamin B1 can help combat stress, anxiety, and depression
Like other B vitamins, B1 is sometimes called an ‘anti-stress’ vitamin because it can help boost the immune system and improve our ability to withstand stressful situations.
This is largely down to B1’s ability to decrease and regulate oxidative stress (the imbalance of antioxidants and harmful molecules known as free radicals, which causes inflammation). This is significant because oxidative stress is linked with emotional stress.
Emerging research suggests that vitamin B1, when paired with vitamin B2, may help reduce stress, improve sleep quality, and ease sleepiness. However, further studies are needed to evaluate B1 and B2 supplementation as a long-term approach to improving stress-related disorders and sleep disorders.
Vitamin B1 has also been shown to boost mood and help combat depression. In this study, B1 helped to reduce symptoms of major depressive disorder and prevent mood swings related to work stress.
If you’re struggling with stress, anxiety, or depression, you’ll find more information on how to cope in our articles: 7 tips for coping with stress and anxiety and 10 things you can do to help yourself through feelings of depression.
Vitamin B1 supports eye health
Research suggests that vitamin B1 (thiamine) plays an important role in eye health, particularly by supporting nerve function.
In people with dry eye disease, evidence suggests that supplementing with vitamin B1 – especially when combined with B12 – may help repair the eye’s surface nerves and reduce symptoms like pain, blurriness, and light sensitivity.
Vitamin B1 may also help reduce the risk of certain eye diseases. For example, a study involving over 5,600 adults aged 60 and older found that men who consumed more vitamin B1 in their diet had a significantly lower risk of developing cataracts, even after accounting for other health and lifestyle factors. However, this link wasn’t as strong in women.
Vitamin B1 can improve digestive health
Vitamin B1 is involved in producing hydrochloric acid in the stomach, which is essential for the proper breakdown and absorption of food.
Research has found that B1 helps maintain muscle tone in the stomach and intestines and prevents constipation. It also nourishes the digestive organs, regulates appetite, and helps the body get maximum nutrition from food.
How can I get enough vitamin B1?
Vitamin B1 isn’t stored in the body, so it’s important to get a continuous supply through your diet. According to the NHS, men need 1mg and women 0.8mg of vitamin B1 per day.
B1 is found in both plant and animal-based foods – but animal foods like meat, poultry, and shellfish tend to contain slightly more. Grains are good sources of vitamin B1, but it’s best to consume them in their whole, unprocessed form.
Some vitamin B1-rich foods include…
- Pork (0.7mg per 100g)
- Flaxseeds (1.6mg per 100g)
- Salmon (0.3mg per 100g)
- Green peas (0.3mg per 100g)
- Mussels (0.2mg per 100g)
- Asparagus (0.15mg per 100g)
Other foods high in B1 include: beef, tuna, trout, beans, lentils, sunflower seeds, sweet potatoes, chicken, oranges, and whole grains.
Vitamin B1 is also added to other foods through fortification – for example, in pasta, bread, rice, fortified breakfast cereals, and flour.
Most people can get sufficient amounts of B1 from their diet, but for those who need it, supplementation is an option.
However, if you’d like to start taking a supplement, it’s important to speak with your doctor first. To maintain a balance of B vitamins in your system, health professionals often advise healthy adults to take B complex vitamins over individual B supplements.
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What are the symptoms of vitamin B1 deficiency, and who’s at risk?
Not consuming enough vitamin B1 can cause a deficiency. This can happen in as little as three weeks and can affect the heart, immune system, and nervous system.
Vitamin B1 deficiency is uncommon in healthy adults with access to B1-rich foods. However, some factors can increase your risk.
These include…
- Certain medical conditions – such as alcoholism, Crohn’s disease, and anorexia.
- People undergoing dialysis for their kidneys or taking loop diuretics, because these procedures can release thiamine from the body.
- Particular foods and dietary habits – such as drinking a lot of tea or coffee (including decaf), eating lots of raw fish and shellfish, and chewing on tea leaves or betel nuts – can cancel out the body’s use of vitamin B1 and increase the risk of deficiency.
Signs of vitamin B1 deficiency can be easy to overlook as they can be vague or mimic symptoms of other conditions.
Some of the most common symptoms include…
- Balance issues
- Loss of appetite
- Irritability
Blurred vision
- Short-term memory issues
- Nausea and vomiting
Very low vitamin B1 levels can also lead to health issues like beriberi and Wernicke-Korsakoff syndrome.
Beriberi is caused by a buildup of pyruvic acid in the bloodstream – a side effect of the body being unable to convert food into energy. The condition affects breathing, heart function, eye movements, and alertness.
Wernicke-Korsakoff syndrome is a combination of two separate disorders. Wernicke’s disease affects the nervous system and can cause a lack of muscle coordination, visual impairment, and mental decline. If left untreated, Wernicke’s disease can lead to Korsakoff syndrome, which permanently impairs memory function in the brain.
Both Beriberi and Wernicke-Korsakoff syndrome can be treated with vitamin B1 supplements or injections.
Final thoughts…
We all want to do what we can to stay healthy – and ensuring we’re getting enough essential vitamins and minerals is one of the best ways to do this.
Vitamin B1 is one of these essential nutrients, bringing many health benefits, including a reduced risk of heart disease and improved mood.
For more information on essential vitamins and minerals (including other B vitamins like B3 and B7), head over to our diet and nutrition section.
Do you think you get enough vitamin B1? Or do you have any other tips for staying healthy? We’d be interested to hear from you in the comments below.
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