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Vitamin B1 is needed to transform carbohydrates, fats and alcohol into energy. It hinders the composition of toxic by-products during metabolism which can be harmful to the heart and the nervous system.
Vitamin B1: In-depth
Vitamin B1 is a water-soluble vitamin which regulates important functions in the body in order to facilitate the transformation of carbohydrates, fats and alcohol into energy. Furthermore it is vital for the function of the nerve tissue and the cardiac muscle. Thiamine requirement is closely linked to calorie intake because of its central role in energy metabolism i.e. the more energy the body needs (e.g. when doing exercise) the more thiamine (vitamin B1) needs to be provided in the diet. It also hinders the composition of toxic by-products during metabolism which can be harmful to the heart and the nervous system.
Vitamin B1: Requirement, deficiency and oversupply
Recommended intake of vitamin B1 according to the DGE* |
Age |
Male |
Female |
19 - 25 |
1.3 mg |
1.0 mg |
25 - 51 |
1.2 mg |
1.0 mg |
51 - 65 |
1.1 mg |
1.0 mg |
over 65 |
1.0 mg |
1.0 mg |
*Deutsche Gesellschaft für Ernährung - a German Nutrition Society
Insufficient amounts of thiamine (Vitamin B1) can lead to a loss of appetite, weight loss, malfunctioning of carbohydrate metabolism, heart problems as well as cramping in the calf muscles. A deficiency in concentration, general crankiness and depression are further symptoms of a thiamine deficiency. The most well known vitamin B1 deficiency disease is beriberi. It can damage the nervous system and cause muscle wasting.
Alcoholics have a particularly high requirement of vitamin B1. Factors that have a negative effect on the vitamin B1 supply are alcohol, tannic acid in black tea and coffee, sulphur as a preservative, heat and boiling.
Antibiotics, sulphonamide, oestrogen supplements as well as a high carbohydrate diet can decrease the vitamin B1 levels in the blood.
Overdose effects of thiamine are not known.
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Vitamin B1 in Food
Foods rich in vitamin B1 are for e.g. pork, liver, whole meal products, potatoes and legumes (lentils, beans, peas).
Vitamin B 1 in 100 g food:
Oats: 0.65 mg
Wheat germs: 2 mg
Potatoes: 0.10 mg
Zucchinis: 0.20 mg
Sweet corn: 0.15 mg
White beans: 0.50 mg
Peas: 0.76 mg
Soya beans: 1 mg
Mackerel: 0.14 mg
Eel: 0.18 mg
Salmon: 0.18 mg
Duck: 0.30 mg
Pork: 0.90 mg
Sunflower seeds: 1.90 mg
Brazil nut: 1.00 mg
Peanut: 0.90 mg
Thiamine (Vitamin B1) decomposes if it is heated and comes into contact with oxygen which means that some of the thiamine is lost during cooking. Food preparation in the kitchen can cause a loss of thiamine of 20 to 40%.
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Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements, Phyllis A. Balch CNC
Earl Mindell's New Vitamin Bible,
Earl Mindell, Hester Mundis
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