Healthy living 101: What is Vitamin B1 (Thiamin)?

November 5, 6:15 AMMinneapolis Healthy Living ExaminerMary Thomas

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Vitamin B1 is also referred to as Thiamin. Vitamin B1 is a water soluble vitamin and relies on the synergistic effects of the other B vitamins to work effectively. Vitamin B1 is especially dependent on Vitamins B6, B9 (Folic acid), and B12. Vitamin B1 is important in breaking down the food eaten for energy production in the body. It also plays a key role in support of the nervous system and keeping muscle tissue healthy. Studies show Vitamin B1 may also play a role in the prevention and/or treatment of alcoholism, Alzheimer’s disease, Crohn’s disease, congestive heart failure, depression, epilepsy, fibromyalgia, HIV/AIDS, Wernicke-Korsakoff syndrome, and multiple sclerosis.

Vitamin B1 deficiency in the United States is usually from alcoholism. Studies show that chronic alcoholics may need 10 to 100 times the ordinary Vitamin B1 requirement. Additionally, those who drink large amounts of coffee or tea, smoke, have chronic stress, or diarrhea may need to consume five to 10 times more Vitamin B1.  Deficiency symptoms include a disruption of the body’s energy production which can result in a loss of appetite, nerve deadening, numbness, pain, tingling, or prickly sensations in extremities, muscle tenderness (particularly the calf muscles), loss of balance, exhaustion, decreased concentration, listlessness and malaise, indigestion, constipation, and compromised heart function leading to heart failure.

Toxicity Symptoms do not seem to appear with excessive amounts of Vitamin B if in natural form. High doses are often given as a treatment for alcoholism, and anorexia.

Vitamin B1 is highly unstable, and easily damaged by heat and by other chemical substances. The heating can result in the loss of more than half of the Vitamin B1. Refrigeration of Vitamin B1 foods for long periods of time can also result in substantial loss of up to 90%.

Drugs interactions which have been shown to negatively interfere with Vitamin B1 absorption include birth control pills, antibiotics, sulfa drugs, alcohol, loop diuretics, and some anticancer drugs.

Vitamin B1 supplements contain a biologically non-active form called thiamin hydrochloride which is water soluble. Two synthetic fat-soluble forms of thiamin also exist which are sometimes used in treatment of Vitamin B1 deficiency because they follow a different route of absorption into the body.

Vitamin B1 rich foods include - measured in milligrams (mg):
• Sunflower seeds – ¼ cup, 0.82 mg
• Tuna (yellowfin, baked) - 4 ounces, 0.57 mg
• Black beans (cooked) – 1 cup, 0.42 mg
• Green peas (cooked) – 1 cup, 0.41 mg
• Split peas (cooked) – 1 cup, 0.37 mg
• Navy beans (cooked) – 1 cup, 0.37 mg
• Yellow corn (cooked) – 1 cup, 0.36 mg
• Lentils (cooked) – 1 cup, 0.33 mg
• Pinto beans (cooked) – 1 cup, 0.32 mg
• Lima beans (cooked) – 1 cup, 0.30 mg
• Kidney beans (cooked) – 1 cup, 0.28 mg
• Whole grain oats (cooked) – 1 cup, 0.26 mg
• Asparagus (cooked) - 1 cup, 0.22 mg
• Spinach (cooked) - 1 cup, 0.17 mg
• Brussel sprouts (cooked) – 1 cup, 0.17 mg
• Winter squash (cooked) – 1 cup, 0.17 mg
• Pineapple – 1 cup, 0.14 mg
• Watermelon – 1 cup, 0.12 mg
• Carrots (raw) – 1 cup, .12 mg
• Tomato (ripe) – 1 cup, 0.11 mg
• Romaine lettuce – 2 cups, 0.11 mg
• Broccoli (cooked) – 1 cup, 0.09 mg
• Green beans (cooked) 1 cup, 0.09 mg
• Summer squash (cooked) – 0.08 mg

The Recommended Dietary Allowances (RDAs) for vitamin B1 as set in 1998 by the National Academy of Sciences:
• 0-6 months: 200 micrograms
• Infants 6-12 months: 300 micrograms
• Children 1-3 years: 500 micrograms
• Children 4-8 years: 600 micrograms
• Teens 9-13 years: 900 micrograms
• Teens and adults 14 years and older: 1.2 milligrams
• Pregnant and lactating females of any age: 1.5 milligrams

Main references:
Centers for Disease Control and Prevention
Net Doctor
Food Standards Agency
WHFoods