Nutrition
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7 Health Benefits of Vitamin B1

Written by Jackie Moncada, CNHP

February 5th, 2021

Vitamin B1 is also known as Thiamine. It is one of the eight essential B vitamins that humans require to thrive in many functions throughout the body. The other essential B vitamins include vitamin B2, B3, B5, B6, B7, B9, and B12. While they all have their own important functions, vitamin B1 is responsible for providing proper nerve function, energy, and much more.

Not sure if you are getting enough vitamin B1 in your diet? We have you covered. Luckily, B1 deficiency is uncommon as it is present in many popular foods. However, if you suffer from a chronic disease, there is a larger chance of developing a B1 deficiency. Many foods include a variety of multiple B vitamins, making it easier to complete a healthy and balanced diet.

Be sure to read on to find out how vitamin B1 can improve your health and to find out what foods are high in this essential B complex vitamin.

Health Benefits of Vitamin B1

Be sure to read on to find out how vitamin B1 can improve your health and to find out what foods are high in this essential B complex vitamin.

1. It May Strengthen Heart Function

Vitamin B1 is essential to carry out proper functioning in the heart. One study discovered that those with postural tachycardia syndrome (POTS) may have a connection with lower levels of vitamin B1 (1). POTS is a common heart disorder of the nervous system that affects between one and three million in the United States.

It is necessary for the metabolism of carbohydrates and amino acids, so a lower amount may also present in those with other cardiovascular disorders. Cardiovascular disease or CVD is the number one chronic disease in America, and while many factors affect this disease, vitamin B1 may be one of them. Some believe that this Thiamine supplementation can play a role in reversing CVD (2).

2. It May Improve Brain Health

Since vitamin B1 is responsible for carrying out functions in the nervous system, it may also have a significant effect on improving brain health. All B complex vitamins, including vitamin B1, are called micronutrients. Micronutrients are present in many common foods. The combination of all eight essential B vitamins is necessary to carry out adequate brain functioning.

Vitamin B1 is responsible for modifying cognitive performance, so a lack thereof may result in poor brain functioning in regards to concentration, memory, and much more (3). The connection of all B vitamins plays a critical role in carrying out brain function. For example, vitamin B12 may be responsible for delaying signs of dementia (4).

3. It May Boost Metabolism

Because B1 is responsible for converting energy from carbohydrates, some believe the vitamin can also improve metabolism, which can aid in weight loss. A deficiency in any of the eight essential B vitamins may lead to hormonal fluctuations, which can affect weight changes as well.

Thiamine is not only responsible for the conversion of carbohydrates into glucose, but it is also necessary to convert fats and proteins in the body. It is necessary to break down or metabolism sugars, which is essential to monitor when it comes to boosting your metabolism and weight loss.

4. It May Enhance Immunity

Since vitamin B1 plays a significant role in the body, it may even help to boost immune function. That’s because this vitamin decreases oxidative stress and has anti-inflammatory properties. Lacking this vitamin may cause beriberi, a rare disease that causes inflammation in the brain (5).

A healthy immune system is dependent on many factors outside of having adequate levels of vitamin B1, but there is some evidence that proves it may play an important role as well. It’s critical to eat a healthy balanced diet, exercise often, and stay hydrated to enhance your immune system.

5. It May Help with Stress and Depression

Because vitamin B1 is necessary to provide neuroprotective benefits to the brain, it may also come in handy to decrease stress levels and even lower depressive symptoms in some. These studies were mostly performed on rats, where research shows that cognitive behaviors improved and stress decreased with the introduction of B1 (6).

Some refer to vitamin B1 as the “anti-stress nutrient” because of its potential role in minimizing stress in the body. Another study shows that there may be some evidence that vitamin B1 or a multivitamin of all B vitamins can decrease depressive symptoms, such as anxiety of stress in healthy as well as at-risk people (7).

6. It May Decrease the Risk of Cataracts

One study demonstrates that the participants who have higher Thiamine (B1) vitamin levels and niacin had lower risks of developing cataracts (8). Many other vitamins and nutrients are necessary to maintain eye health overall, including minimizing cataracts, but essential B vitamins may play a critical role in this as well.

Other B vitamins, like vitamin B12 or folate, did not show a reduction in the outcome of fewer cataracts, but vitamin B1, and niacin show some promise in maintaining eye health and preventing deterioration.

7. It May Play a Role in Digestive Health

There may also be some proof that those with higher levels of vitamin B1 show an improvement in digestive health because it helps to maintain the production of hydrochloric acid in the gut. Adequate and balanced levels of hydrochloric acid are necessary to maintain a healthy gut with digestion at the forefront.

Improper or imbalanced levels of hydrochloric acid in the gut may even contribute to many common issues such as heartburn, acid reflux, and even GERD.

How Much Vitamin B1 Should You Consume?

Are you wondering how much vitamin B1 you need to have daily? The good news is, most people can get adequate levels of vitamin B1 when they maintain and healthy, balanced diet. The average daily recommended requirement for vitamin B1 is 1.2 mg for males and 1.1 mg for females per day. To prevent cataracts and many of the health issues above, a larger dose may be recommended.

That dose can range anywhere from 5-30 mg per day. That should always be monitored by a doctor. If there is a need to supplement with vitamin B1, a typical dose is between 1-2 mg per day for an adult. It also may be administered by pill, shot, or IV.

Foods High in Vitamin B1

There are many foods you can include as part of a healthy diet to make sure you are getting enough of this essential B vitamin. Along with vitamin B1, many of these foods also include other necessary B vitamins to help get even more health benefits.

Eating enough B1 may be challenging for vegans and vegetarians who may need to supplement with vitamins to get the amount necessary.

Some foods high in vitamin B1 include:

  • Fish (Salmon, tuna, trout, catfish)
  • Pork, salami, ham
  • Seeds (Sunflower and flaxseed)
  • Nuts (Macadamia, pistachios)
  • Beans and Legumes (Lentils, navy beans, black-eyed peas, black beans)
  • Green peas
  • Soy protein (Tofu, tempeh, soy milk)
  • Squash
  • Brown rice
  • Quinoa
  • Oatmeal
  • Mussels, oysters, and clams
  • Cornmeal
  • Whole wheat bread
  • Asparagus

The above foods are just some common examples. And, while some of these foods may not seem healthy in excess, there are a few things to keep in mind. These include portions and food variety. Portions, as well as food variety, are key factors when consuming red meat for optimal health, for example.

If you do not eat any of the above foods, be sure to try to include some in your diet at least every week. Then, you can reap the many benefits of vitamin B1 and more essential B vitamins.

Conclusion

Thiamine is one of the eight essential B vitamins. They are collectively called B complex vitamins, and they are responsible for many vital reactions in the body.

It is essential for nerve function, hormone regulation, and much more. Getting enough B1 is necessary for building up your immune system as well.

Do you think you may be low in this essential vitamin? Be sure to ask your doctor about any symptoms you may be facing that match the descriptions above.

Jackie Moncada, CNHP

Jackie Moncada is a Certified Health Coach from the Institute for Integrative Nutrition and a Natural Health Professional from Trinity School of...Read more

Evidence Based

This article is based on scientific evidence, and written, fact-checked & medically reviewed by health experts.

Throughout this article, you’ll find scientific references (highly trusted peer-reviewed scientific papers, links denoted by the numbers in the parentheses (1, 2, 3)).