Vitamin B1: An Exploration of its Health Benefits

“Thiamin or Vitamin B1 is essential for energy production, nervous system function and beyond”

 

Introduction	Science	Benefits	Sources
Dosage	Recommendations

Introduction

Of all the vitamins and nutrients, vitamin B is the most diverse. It comprises of 8 different types of vitamins, and collectively known as Vitamin B Complex ^[1,2,3,4]. Vitamin B1 is one of them and like all other vitamin B’s, it is also a water-soluble vitamin. Vitamin B1 plays several crucial roles in various metabolic processes, ensuring proper functioning of the body ^[3,5,6,7]. In this article you will learn about unique properties of individual members of vitamin B complex, their science, sources, and various health benefits they provide to humans.

Science of Vitamin B1 (Thiamin)

Vitamin B1 is also known as Thiamin. The discovery of thiamin in the early 20th century is linked to the prevention of beriberi, a disease affecting the nervous system caused by thiamin deficiency ^[8,9].

Thiamin is an essential nutrient for humans ^[1,6]. Bacteria residing in the human gut are capable of synthesizing small amount of Thiamin ^[10]. These amounts, however, are insufficient for optimum human metabolism. Since humans cannot produce thiamin in adequate quantities, it must be obtained through dietary intake including supplements ^[11].

In humans, the majority of thiamin exist in the form of thiamin pyrophosphate (or thiamin diphosphate) ^[1,3,11]. The uptake takes place primarily through intestinal walls and then transferred to the blood.  Only 47% of the total thiamin absorbed is distributed to the tissues and organs within 6-12 hrs., while the rest of it is lost from the body through urine ^[12].

Health Benefits

Essential for converting food into energy

From moving your finger to even just thinking, the human body needs energy to do work. Adenosine triphosphate, commonly known as ATP, is a special molecule that stores and carries energy. It is the fuel for the body ^[2,14].

Thiamin plays a crucial role in ATP synthesis ^[15,3,16]. Thiamin, in its active form, thiamin pyrophosphate (TPP), acts as a key cofactor of enzymes involved in the biochemical reactions associated with the metabolism of glucose (carbohydrates), ultimately leading to the production of ATP, the primary energy currency of cells ^[11,15,17].

Supports a healthy nervous system  

Normal functioning of central nervous system (CNS) almost entirely depends on glucose for energy requirements ^[2]. Thiamin-dependent enzymes are integral to the metabolism of glucose, ensuring that sufficient ATP is generated to meet optimum demands of the CNS ^[7,18,19,20].

Thiamine plays a crucial role in maintaining proper nerve function ^[7,21,22,23]. It supports the maintenance of myelin sheath that envelops and protects the nerve fibers ^{[11,16,24,25]}. It is essential for the synthesis of neurotransmitters, chemicals that transmit signals between nerve cells, thus facilitating proper communication within the nervous system ^{[12,16,18,26]}.

Deficiency of thiamin can lead to deficiency of ATP, reduction in enzymatic activity linked to the neurotransmitter, thus affecting their synthesis. All of these in turn affects the proper functioning of the CNS, including the brain ^[27,28].

Thiamine and Heart Health

Thiamine also exerts its influence on cardiovascular health ^[29,30]. Severe thiamine deficiency can lead to cardiac failure because of weakened cardiac muscle ^[2,31,32]. In the wet beriberi, which is also known as cardiac beriberi, the heart is enlarged due to inadequate cardiac output ^[33].

Thiamine and Gastrointestinal Health

Thaimin also has a significant effect on the survival of bacteria in the symbiotic gut microbiota ^[34,35]. Beriberi, a condition caused by severe thiamine deficiency, can manifest with gastrointestinal symptoms such as indigestion, abdominal pain, constipation, and impaired gastric emptying ^[2].

The antioxidant protective role of thiamine

Apart from its primary role in energy metabolism and nerve function, emerging studies suggest that thiamin may possess antioxidant properties and contribute to oxidative stress protection in the body ^[36,37,38]. Thiamine has been shown to scavenge reactive oxygen species, such as hydrogen peroxide and hydroxyl radicals, which are harmful molecules produced during normal cellular metabolism ^[11,39,40].

Dietary Sources of Thiamine

Since the human body cannot synthesize thiamin in sufficient quantities, it must be obtained through dietary sources. Both plant and animal foods serve as potent sources for replenishing thiamin levels in our bodies.

Pork, especially lean cut, and pork products are the richest food sources of thiamine. In addition to this, tuna, salmon, trout, and mussels are examples of seafood sources that provide good amount of thiamine. Including fish in the diet a few times per week can contribute to overall thiamine intake. Milk, yogurt, and cheese provide thiamine in small quantities ^[13,41,42].

Among plant-based foods, legumes, including beans, lentils, and peas, are rich sources of thiamine. Incorporating spinach, brussels sprouts, and peas can provide some thiamine ^[42,43]. Whole grains such as wheat, rice, oats, and barley are good sources of thiamine. Opting for whole grain products like whole wheat bread, brown rice, and oatmeal ensures a higher intake of thiamine.

Many processed foods, particularly breakfast cereals and bread, are fortified with thiamine to help prevent deficiencies ^[44,45].

Thiamin supplements provide a convenient and reliable way to boost your intake of this essential nutrient, supporting overall health and well-being ^[17,46,47].

Recommended Dosage

As Thiamin is an essential micronutrient and also a water-soluble category of vitamins, it is important to consume and maintain an adequate amount of thiamin to maintain optimal health.

According to the intake recommendations by Food and Nutrition Board (FNB) at National Academies, the Recommended Dietary Allowance (RDA) for Thiamin (vitamin B1) varies based on factors such as age, sex, and life stage ^[42,48].

For adults (age 19 and older) male and female, the RDA is approximately 1.2 and 1.1 milligrams (mg) per day, respectively. During pregnancy and lactation, the RDA increases to 1.4 mg per day. The RDA for children varies depending on age. Infants typically require lower amounts, around 0.2-0.3 mg per day, while older children and adolescents may need slightly higher doses, ranging from 0.6 mg to 1.2 mg per day ^[42].

The RDAs are established based on the average requirements of healthy individuals within each demographic group. Individual needs may vary based on factors such as overall health status, dietary habits, and lifestyle factors.

Recommendations

Vitamin B1 or Thiamin serves as a multifaceted group of nutrients that are indispensable for maintaining optimal health. From energy metabolism to nervous system function and beyond, Thiamin plays a unique and essential role. A well-balanced diet rich in a variety of foods, including meat, fish, dairy, fruits, and vegetables, can provide the necessary B1 vitamins.

As with any aspect of nutrition, it's advisable to consult with a healthcare professional to address individual needs and ensure a holistic approach to health and well-being. Embrace the diverse benefits of vitamin B1, and let it be a cornerstone for vitality and resilience in your daily life.

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