Thiamine: Benefits, Supplements and Foods
What is thiamine?
Thiamine, also known as vitamin B1 and thiamin, is an essential nutrient that plays a crucial role in various bodily functions, particularly energy metabolism and nerve function. It's a water-soluble vitamin, meaning it cannot be stored in the body and needs to be consumed regularly through diet or supplements.
What are the benefits of thiamine?
- Energy Production: Thiamine helps the body's cells convert carbohydrates into energy, which is essential for the brain and nervous system.
- Nerve Function: It's important for proper nerve function and plays a role in nerve signal conduction.
Foods rich in thiamine
Thiamine is found in a variety of foods, including:
- enriched, fortified, and whole grain products: Bread, cereals, rice, pasta, and flour
- black beans
- salmon
- lentils
- macadamia nuts
- pork
- mussels
- sunflower seeds
- flax
- hemp seeds
- pistachios
- acorn squash
- corn
- wheat germ
- eggs
- yogurt
How much thiamine do we need daily?
Adults need 1.1 to 1.2 milligrams of thiamine daily. Eating foods rich in thiamine is the best way to get the necessary amount of thiamine. But if a person is unable to get the ideal amount of thiamine through their diet, supplementation is necessary.
Thiamine deficiency
A thiamine deficiency occurs when your body doesn't have enough thiamine to function properly. Symptoms of thiamine deficiency can include:
- fatigue
- irritability
- confusion
- memory issues
- nerve damage
- loss of appetite
- tingling arms and legs
- blurry vision
- nausea and vomiting
Thiamine deficiency is rare in areas with regular access to food and supplements. Still, people with certain conditions can be at risk of thiamine deficiency, including hyperthyroidism, liver disease, alcohol dependence, eating disorders, weight loss surgery and chronic diarrhea.
Left untreated, thiamine deficiency can lead to serious and life-threatening complications. A thiamine deficiency should be diagnosed and treated by a physician.
Thiamine supplements
A thiamine-containing supplement such as a multivitamin or vitamin B complex, will generally provide most of the recommended daily needs for thiamine. Sometimes physicians may recommend extra thiamine for menstrual cramps.
If you suspect you have a thiamine deficiency or are considering taking thiamine supplements, it's always best to consult with a healthcare professional to determine the appropriate dosage and discuss any potential interactions or side effects.