Vitamin B1 Deficiency: Most Effective Dietary Supplements

Vitamin B1, also known as thiamine, is a water-soluble vitamin essential to many metabolic processes in the body. It plays a crucial role in the conversion of carbohydrates into energy, as a coenzyme in the metabolism of sugars and amino acids. The active form of thiamine, thiamine diphosphate (TDP), is indispensable for the function of enzymes responsible for producing ATP, the primary energy molecule of cells. In other words, thiamine is vital for cellular energy production, a process essential for all tissues, but particularly for the brain, heart, and muscles. Beyond its role in energy production, thiamine also contributes to nerve conduction and neurotransmitter synthesis, making it essential for cognitive and neurological health. The human body only stores a small amount of thiamine, thus requiring regular intake through diet to avoid deficiencies.

Food Sources of Thiamine

Thiamine is naturally found in a variety of plant and animal-based foods. Rich sources of thiamine include whole grains, legumes, nuts, seeds, pork, poultry, fish, eggs, as well as leafy green vegetables. Brewer's yeast, along with other yeast-based products, is also an excellent source of thiamine. However, thiamine is sensitive to heat and cooking, which can reduce its concentration in food. The refinement of grains can also remove much of the thiamine present in the grain's outer layer.

Symptoms and Consequences of Thiamine Deficiency

Thiamine deficiency, although rare, can have serious health consequences. Early signs of thiamine deficiency include fatigue, muscle weakness, nervousness, a depressive tendency, as well as digestive disorders such as loss of appetite and constipation. If the deficiency is not corrected, it can progress to more severe conditions like beriberi and Wernicke-Korsakoff syndrome.

Supplementation and Prevention of Deficiencies

Certain populations are more likely to develop thiamine deficiency due to factors that increase their needs or reduce the absorption of this essential vitamin. Risk factors include hyperthyroidism, pregnancy, breastfeeding, acute infections, increased carbohydrate consumption, folate deficiency (vitamin B9 and B12), intense physical effort, and rapid growth in adolescents. Individuals with chronic diseases such as liver disease, alcoholism, type 1 and 2 diabetes, as well as those undergoing chronic dialysis or taking long-term diuretics, are also at increased risk of developing a thiamine deficiency. The prevention of thiamine deficiencies mainly relies on a balanced diet rich in thiamine sources. For those at risk, thiamine supplementation may be necessary. Recommended doses to prevent deficiencies generally vary from 1.2 mg per day for women to 1.5 mg per day for men, but they can be higher in special conditions. In cases of severe deficiency, higher therapeutic doses of thiamine, administered orally or intravenously, are necessary to correct the deficiency and prevent serious complications.