Thiamin: Vitamin B1

Vitamin B1: Thiamin

AKA Thiamine:

Every morning, I read newsletters and nutrition/culinary updates from many sources. Information in my world changes fast, and it’s important to keep up so as to bring you current information.

First, some basic information:

Fat-soluble vitamins are A, D, E, and K. If you like mnemonics, think ADEK, which sounds like addict. Fat-soluble vitamins are vitamins that dissolve in fat and are stored in the body’s fatty tissue and liver. Excessive intake can lead to toxicity.

Vitamins B and C are water-soluble, meaning that they dissolve in water and are not stored in the body in significant amounts. Excessive amounts are usually excreted in urine. Therefore, they need to be consumed regularly in the diet.

Today, I read something about Thiamin, and that it is entering a strong, nutrition-driven expansion. If this is accurate, it will be the vitamin du jour. Vitamin D and magnesium have had their day in the sun (pun intended with vitamin D), for good reason; most Americans are deficient in vitamin D and magnesium, so now let’s talk about Thiamin or Thiamine—Vitamin B1.

So why might Thiamin be at the forefront of what many believe is going to be a surge of interest? Here’s my educated guess based on what it does in the body.

Thiamin helps convert carbohydrates into glucose, the body’s main fuel source.
It is a coenzyme in the Krebs cycle, an important step in cellular energy production. The Krebs cycle occurs in the mitochondria of cells—the powerhouse of cells– and is crucial for generating energy in the form of adenosine triphosphate (ATP).
It helps produce neurotransmitters, which are chemicals that transmit information to the nervous system, which includes, of course, the brain.
It helps support muscle contraction and coordination.

All important. So, the next question is how many Americans are deficient in this vitamin? The NIH says that there is no current data on rates of thiamin deficiencies. Deficiencies for the general population are ‘uncommon.’ That said, some specific populations are at-risk—people with obesity, bariatric surgery patients, those who have chronic alcohol use, veterans, and those on a high-carb diet, which includes those living in poverty whose diets may consist of high-carb, low-nutrition foods.

Interesting right? That’s about half the population! Also, I wish they would specify what kinds of carbs are in the high-carb diet. If one is an athlete, and their carb intake is from intact grains (I use intact more than whole grains, but that is an entire topic on its own) and vegetables and fruits, that is much different from carbs consumed from ultra-processed foods.

Why Veterans?

Deployment rations can be low in micronutrients because of limited access to fresh foods, vegetables, fruits, and intact grains.
Veterans have higher rates of alcohol use disorders than the general population. Chronic alcohol consumption impairs thiamin absorption in the intestines and reduces its storage in the liver.
Chronic stress may increase the body’s need for thiamin and other B vitamins.

Back to increased interest in thiamin: we’ll see thiamin supplements, skin care using thiamin, and thiamin-fortified foods. I can’t find any studies that show that thiamin added to skin care will have systemic benefits.

Now, of course, let’s talk about food sources of thiamin. If you consume higher amounts of carbohydrates and consume soy, a vegetarian meal plan is easier to create. If you want lower-carb and no soy, it takes a little more time to create, but it’s possible. If you eat meat and fish, the meal plans higher in thiamin are fairly easy to create.

Please let me know if you need assistance. p**ty@pattyjames.com

Nutrition consultations/coaching, bringing nutrition information into your kitchen, is my work in the world.

As a reference, RDA is adult men ~ 1.2 mg/day and women ~ 1.1 mg day.

From the National Institutes of Health.

Table 1: Recommended Dietary Allowances (RDAs) for Thiamin [7]
Age	Male	Female	Pregnancy	Lactation
Birth to 6 months*	0.2 mg	0.2 mg
7–12 months*	0.3 mg	0.3 mg
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	0.9 mg	0.9 mg
14–18 years	1.2 mg	1.0 mg	1.4 mg	1.4 mg
19–50 years	1.2 mg	1.1 mg	1.4 mg	1.4 mg
51+ years	1.2 mg	1.1 mg

Food	Milligrams (mg) per serving	Percent DV*
Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving	1.2	100
Egg noodles, enriched, cooked, 1 cup	0.5	42
Pork chop, bone in, broiled, 3 ounces	0.4	33
Trout, cooked, dry heat, 3 ounces	0.4	33
Black beans, boiled, ½ cup	0.4	33
English muffin, plain, enriched, 1	0.3	25
Mussels, blue, cooked, moist heat, 3 ounces	0.3	25
Tuna, bluefin, cooked, dry heat, 3 ounces	0.2	17
Macaroni, whole wheat, cooked, 1 cup	0.2	17
Acorn squash, cubed, baked, ½ cup	0.2	17
Rice, brown, long grain, not enriched, cooked, ½ cup	0.2	17
Rice, white, long grain, enriched, cooked, ½ cup	0.1	8
Bread, whole wheat, 1 slice	0.1	8
Orange juice, prepared from concentrate, 1 cup	0.1	8
Sunflower seeds, toasted, 1 ounce	0.1	8
Beef steak, bottom round, trimmed of fat, braised, 3 ounces	0.1	8
Yogurt, plain, low fat, 1 cup	0.1	8
Oatmeal, regular and quick, unenriched, cooked with water, ½ cup	0.1	8
Corn, yellow, boiled, 1 medium ear	0.1	8
Milk, 2%, 1 cup	0.1	8
Barley, pearled, cooked, 1 cup	0.1	8
Cheddar cheese, 1½ ounces	0	0
Chicken, meat and skin, roasted, 3 ounces	0	0
Apple, sliced, 1 cup	0	0