Thiamine, also known as vitamin B1, is essential for converting carbohydrates into energy in the body.
It cannot be synthesised by the human body, so it is essential to get it from food.
This vitamin interacts in the body with vitamins B2, B3, B5, B6 and B9.
Characteristics of vitamin B1
- Water-soluble vitamin essential for energy production and the nervous system.
- Essential vitamin that cannot be synthesised by humans
- Converts to thiamine pyrophosphate (TPP) in the liver
- Involved in the treatment of several diseases (alcoholism, fatigue, malnutrition, etc.)
- Found in large quantities in seeds and nutritional yeast
Benefits of vitamin B1
Maintenance of the nervous system
By intervening in the Krebs cycle, thiamine is involved in the production of energy from carbohydrates, which is mainly used by the brain and nervous system.
Involved in muscle function
Vitamin B1 is involved in the functioning of all the muscles in the body and therefore facilitates digestion by stimulating the muscles of the digestive sphere.
Energy production
Vitamin B1 is converted in the liver to TPP or thiamine pyrophosphate, which is its active form.
Thiamine pyrophosphate is essential for the proper functioning of metabolism and certain enzymes.
Among other things, it enables energy to be produced from sugar.
Alcohol breakdown
Thiamine is directly involved in the breakdown of alcohol molecules.
For this reason, supplementation is often recommended in chronic alcoholism to aid withdrawal.
Vitamin B1: Which foods contain it?
Foods rich in vitamin B1 can be of plant or animal origin.
They are generally common foods that are readily available and widely consumed in developed countries.
Here is a list of 20 foods that are rich in vitamin B1 (or thiamine):
Food - Portions - Amount of thiamine (mg)
- Brewer's yeast flakes - 100g = 30mg
- Sunflower seed - 100g = 2.3mg
- Wheat germ - 100g = 2,1mg
- Soya - 100g = 1,3mg
- Baker's yeast - 100g = 1mg
- Fish roe - 100g = 1mg
- Macadamia - 100g = 1,2mg
- Salami - 100g = 0,9mg
- Poppy seed - 100g = 0.8mg
- Pistachios - 100g = 0,8mg
- Bacon - 100g = 0,7mg
- Chipolatas - 100g = 0,7mg
- Ham - 100g = 0,7mg
- Dried beans - 100g = 0,7mg
- Pecans - 100g = 0,6mg
- Parsley - 100g = 0,6mg
- Sausage - 100g = 0,6mg
- Cumin seed - 100g = 0,6mg
- Brazil nut - 100g = 0,6mg
How should thiamine be used?
Recommendations are 1.3 to 1.5 mg of thiamine per day for a healthy adult.
Where can I find vitamin B1 supplements?
There are now many thiamine-based supplements available from pharmacies or health food stores.
It is generally recommended to take 100 to 1000 mg per day to meet the body's thiamine needs.
Taking a thiamine supplement is particularly useful in cases of severe fatigue or malnutrition.
It is also recommended during withdrawal from chronic alcoholism and after certain digestive operations in case of malabsorption.
Be careful, however, dietary supplements should never be used as a substitute for a varied and balanced diet.
Ask your doctor for advice.
Consequences of thiamine deficiency
Vitamin B1 deficiency causes loss of appetite, severe fatigue and weight loss.
In severe malnutrition, the deficiency can lead to neurological and cardiac disorders.
Consequences of excess thiamine
Vitamin B1 is not toxic, as the body excretes it through the urine if consumed in excess.
Interactions with other nutrients
Certain foods and medicines can interfere with the proper absorption of vitamin B1 and its action in the body.
This is the case with certain cruciferous vegetables and raw fish.
Excessive alcohol consumption also inhibits the action of thiamine.
Finally, some drugs used to treat gastro-oesophageal reflux can interfere with vitamin B1 metabolism.
Chemical properties
The chemical formula of thiamine is C12H17N4OS, its molecular weight is 265.355 g/mol and its decomposition temperature is 248°C.
It is a water-soluble vitamin that is essential for humans, but is synthesised by plants and bacteria.
Thiamine is a precursor of thiamine pyrophosphate (TPP), the form activated in the liver.
TPP is also an essential coenzyme at the metabolic level.
In the Krebs cycle, it enables carbohydrates to be converted into energy.
It is also involved in the functioning of the nervous and muscular systems.