Vitamin B1, also known as thiamine, is essential for our health. It plays a major role in the cardiovascular and nervous systems and supports the breakdown of fats and proteins. Additionally, thiamine helps protect the muscles of the digestive tract and supports the health of the nervous system, skin, hair, eyes, mouth, and liver. It’s also known as the "anti-stress vitamin."
Since the body stores only small amounts of thiamine — about 20 days’ worth — and because it's water-soluble, it must be consumed daily.
Which Foods Contain Vitamin B1?
Vitamin B1 is mainly found in whole grains, animal products, and some vegetables. Including these foods in your daily diet is essential for maintaining proper nerve function, muscle health, and energy production.
Thiamine-rich foods include:
Whole grains
Wheat
Rye
Beans
Yeast
Walnuts
Liver
Heart
Egg yolks
Bran
Asparagus
Spinach
Tuna
Green peas
Cauliflower
Tomatoes
Eggplant
Bell peppers
Regularly eating these foods can help prevent vitamin B1 deficiency and support overall health.
Symptoms of B1 Deficiency
Thiamine is vital for the nervous system, muscle function, and metabolism. Deficiency can lead to serious health issues if not addressed in time. Common symptoms include:
Fatigue, weakness, irritability
Loss of appetite
Nausea, vomiting
Depression
Muscle weakness (especially in calves)
Insomnia
Breathing difficulties
Heart problems
In severe cases, nerve damage leading to paralysis
Beri-Beri Disease (caused by B1 deficiency):
Dry Beri-Beri: Causes nerve and muscle disorders, burning sensations in the feet at night, numbness, cramps, and muscle atrophy.
Wet Beri-Beri: More dangerous — symptoms include rapid heartbeat, leg swelling, pulmonary edema, and low blood pressure. Can lead to shock or death.
B1 deficiency is commonly seen in people with chronic alcohol use, HIV/AIDS, dialysis patients, or those taking high doses of diuretics.
Benefits of Vitamin B1
Improves memory
Enhances concentration and focus
Protects the nervous system from stress and depression
Stimulates appetite
Helps prevent cirrhosis and hyperthyroidism
Boosts energy and activity levels
Vitamin B1 Supplements and Pricing
Vitamin B1 is available in tablets, capsules, and ampules. It can be taken on its own or as part of multivitamin complexes. Prices vary depending on the product form, content, and brand. Supplements can be found in local pharmacies or online stores. When choosing, it’s important to check the ingredient list, dosage, and product quality. Never exceed the recommended dose or self-medicate without consulting a healthcare professional.