No matter how well-rounded you try to make your diet, sometimes certain nutrients fall through the cracks. This includes a vitamin responsible for many mental and physical health benefits that you may have never even heard of before: thiamine, or vitamin B1.
“Vitamin B1, or thiamine, is a water-soluble vitamin that plays a critical role in energy metabolism and nerve function, helping convert carbohydrates into usable energy for the body and brain,” Rachele Pojednic, chief science officer at RestoreLabs and director of education at Stanford Lifestyle Medicine, told HuffPost.
This important vitamin “helps the body convert carbohydrates into energy and supports cognitive and neuromuscular health,” according to Dr. Eve Elizabeth K. Pennie, a general practitioner, clinical research professional and medical expert.
According to a September 2021 review in the journal Cells, different patient populations across various studies have shown rates of thiamine deficiency ranging from 20% to over 90%. This review speculates that a modern lifestyle is to blame, with certain habits and medications hindering thiamine absorption.
Given how critical thiamine is for our bodies and brains, it seems like more people would be talking about it. Yet it is often overlooked in favor of more popular vitamins, like vitamin B12, vitamin D, magnesium, probiotics and iron.
Still, that doesn’t make thiamine any less important. And if you don’t have enough of it, your body will let you know.
HuffPost spoke to experts to learn more about the importance of this nutrient, the signs you may be deficient and how to get more of it.
What are the signs you might be deficient in vitamin B1?
A thiamine deficiency can cause physical and mental symptoms that affect your day-to-day life.
“Early signs of deficiency can include fatigue, irritability, poor concentration, muscle weakness, and in more advanced cases, neurological symptoms like numbness or blurred vision,” Pojednic explained.
Irritability, difficulty with short-term memory, loss of appetite and nausea are also signs you aren’t getting enough of this essential vitamin. The problem is that these symptoms could also be side effects of many other health problems, so a thiamine deficiency might be the last thing you expect.
Pennie said the dangers come when your vitamin B1 deficiency continues. “As it worsens, symptoms can include numbness or tingling, muscle weakness, difficulty walking, and, in severe cases, neurologic conditions, like Wernicke encephalopathy (WE) with confusion and vision changes,” she explained.
WE is a rare neurologic disorder caused by thiamine deficiency that must be promptly treated to prevent permanent neurological damage. It’s important to see a doctor if you believe you have a thiamine deficiency or any of the symptoms of WE.
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Thiamine, or vitamin B1, is found in foods like salmon, lentils, whole grain breads and more.
Certain populations are more prone to thiamine deficiencies.
“Deficiency is common in certain groups because thiamine stores are limited and easily depleted,” Pennie explained.
For example, if you tend to have a diet high in processed carbohydrates or have experienced chronic alcohol misuse, malnutrition, gastrointestinal disorders or bariatric surgery, you have an increased risk for thiamine deficiency.
“Increased metabolic demand, such as illness or pregnancy, can also contribute,” she added.
In addition to the factors mentioned above, Pojednic said that people with diabetes and older adults may also be at higher risk for a thiamine deficiency. Using diuretics and other types of medication can slow absorption and increase your risk of deficiency as well.
The good news is that a severe thiamine deficiency is rare in developed countries, according to Pojednic. She credits food fortification for providing the necessary daily thiamine for most people.
Can you have too much thiamine?
Don’t worry about overdoing your thiamine intake.
“It’s very rare to have too much thiamine since excess is typically excreted in urine, and toxicity is uncommon even with supplementation,” Pojednic said. “The bigger issue for most people isn’t excess but ensuring consistent intake.”
Pennie warned that it’s crucial to catch a potential deficiency before it’s too late. “Early recognition is important because an untreated deficiency can lead to serious but often preventable complications,” she said.
How to increase your vitamin B1 intake:
Depending on your age and sex, the amount of thiamine you need varies. The National Institutes of Health recommends that adult men get 1.2 mg and women get 1.1 mg per day.
Pojednic said foods that are high in thiamine include “lentils, pork, whole grain (fortified) breads and cereals, trout or salmon.”
If you’re extra tired, part of a high-risk group or don’t have a diet rich in different nutrients, it may be worth talking to your doctor about a possible thiamine deficiency. Catching up on this nutrient can have a significant impact on your body and brain.
