Vitamin B1 thiamine - about the benefits for our body and the consequences of a deficiency

The B vitamins regulate numerous processes in our body, such as energy metabolism, and are therefore fundamentally important for us and our nervous system. As they are water-soluble, our body can only store these vitamins to a limited extent. Many foods contain the vitamins of the B group and a deficiency can often be avoided through a balanced diet. However, an increased need for vitamins may become necessary due to illnesses such as gastrointestinal diseases, alcohol abuse, an unbalanced diet with excessive and highly processed carbohydrates or pregnancy.

Find out more about the vitamin thiamine from the group of B vitamins, as well as the symptoms of an undersupply through diet and the consequences of a vitamin B1 deficiency.

What is vitamin B1 thiamine?

Vitamin B1, also known as thiamine, belongs to the group of water-soluble vitamins and can therefore only be stored by the body in very small quantities, mainly in the liver. Vitamin B1 can be made available to the body through dietary intake, but if there is an increased need, such as due to frequent alcohol consumption, pregnancy or kidney or gastrointestinal disease, you should be vigilant and start treatment for vitamin B1 deficiency as soon as symptoms occur.

What do we need vitamin B1 for?

In our organism, thiamine (vitamin B1) is involved in the function of the nervous system, brain, heart and energy metabolism.

How does thiamine deficiency occur?

When we hear about a deficiency of the body vitamin B1, we primarily think of the population groups from the so-called developing countries, as the requirement cannot be adequately covered there due to a deficiency or malnutrition. If a vitamin B1 deficiency occurs in people from industrialised countries, it often affects people who mainly eat white or polished rice, white sugar or other highly processed carbohydrates such as white flour. Vitamin B1 deficiency can also be caused by gastrointestinal disorders, liver problems, alcohol dependence and anorexia [1].

However, food can also inhibit the absorption of vitamin B1 (thiamine). For example, large amounts of black tea or coffee in the body have a negative effect on the absorption of thiamine. Excessive intake of various freshwater fish and shellfish can also be the cause of a deficiency of this vitamin.

What is a typical symptom of thiamine deficiency?

In the early stages, a deficiency of this vitamin can only be vaguely recognised. Fatigue, loss of appetite, memory and sleep disorders, cardiovascular failure, irritability, abdominal pain and weight loss are common symptoms.

What are the long-term consequences of vitamin B1 deficiency?

Long-term deficiency can also lead to Beri-Beri disease [1] as a result of a severe thiamine deficiency. Characteristic symptoms include cardiac muscle weakness, depression, atrophy of the skeletal muscles and water retention. A distinction is made between:

Dry beriberi
Nerve and muscle abnormalities. Characterised by tingling toes, burning feet, cramps and pain in the legs and muscle breakdown. As the deficiency progresses, the arms are also affected.

Moist beriberi
Development of cardiac abnormalities. The heartbeat is increased and more blood is pumped through the heart. The blood vessels dilate and the skin becomes warm and moist. This overload gradually leads to the development of heart failure. As a result, fluids accumulate in the legs and lungs and blood pressure can drop.

Brain abnormalities
A vitamin B1 deficiency causes brain disorders, especially in people with alcoholism. This is known as Wernicke-Korsakow syndrome. This syndrome is divided into Wernicke's encephalopathy (confusion, apathy, difficulty walking and partial eye paralysis) and Korsakov's psychosis (short-term memory loss and subsequent confusion).

Infantile beriberi
Infants who are breastfed by a mother with a vitamin B1 deficiency are affected. Sudden heart failure is common, but symptoms can also include loss of reflexes or voice.

Why do alcoholics have a vitamin B1 deficiency?

Excessive alcohol consumption poses a high risk of developing a vitamin B1 deficiency. Alcohol can impair the absorption and metabolisation of the vitamin and increase the body's need for thiamine [1].

Which foods contain vitamin B1?

We can get a good supply of thiamine from our diet to prevent a vitamin B1 deficiency. The following foods contain this vitamin: dried yeast, whole grains, meat (especially pork and liver), fish (especially plaice and tuna), nuts, asparagus, spinach and potatoes. Foods such as wheat germ, oatmeal, lentils, peas and beans also contain thiamine.

How much vitamin B1 do we need per day? established the following guideline values for the recommended intake of vitamin B1 (thimanine) in 2015 [2]:

Infants 0 to 4 months: 0.2 mg / day
Infants 4 to 12 months: 0.4 mg / day
Children up to 7 years: 0.7 mg / day
Children and adolescents up to 13 years: (f) 0.9 - (m) 1.0 mg / day
Adolescents up to 19 years: (f) 1.1 - (m) 1.4 mg / day
Adults up to 25 years: (f) 1.0 - (m) 1.3 mg / day
Adults up to 65 years: (f) 1.0 - (m) 1.2 mg / day
Pregnant and breastfeeding women: 1.3 mg / day

When is the best time to take vitamin B1?

Thiamin is a water-soluble vitamin and can therefore be taken at any time of day, regardless of food intake.

Do you already know our other reports on vitamins?

Here you will find a small selection:

Recognising a vitamin deficiency

The B vitamins

About vitamin B12

Losing weight with vitamin B12

You can find more exciting topics at https://vita-world24.de/en/Magazine/Good-to-know/

Sources

[1] https://www. msdmanuals.com/en/home/energy%C3%nutritional%C3%stances/vitamins/thiamine-deficiency
[2] https://www.dge.de/wissenschaft/referenzwerte/thiamin/

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