Vitamin B1: All You Need To Know About Thiamine

What is Thiamine?

Thiamine is one of the eight essential B-group vitamins, also known as vitamin B1. It is key to several important health benefits including the break down and energy release from food as well as maintaining the normal function of the nervous system¹. Vitamin B1 also plays an important role in the normal functioning of the heart.

All the B vitamins are water-soluble vitamins, so any excess is excreted in the urine². Therefore we need to safeguard our daily intake of thiamine through a healthy balanced diet..

Good sources of Thiamine

Thiamine is found in most types of food. Good sources include:

• fresh vegetables

• fresh and dried fruit

• eggs

• wholegrain breads

• some fortified breakfast cereals

• liver and meat

• yeast and yeast products (like Marmite)

Health benefits of Thiamine

One of the main roles Thiamine has in the body is to turn the food we eat into energy.

Alongside this, it also supports:

• the function of the heart

• function of the nervous system

• normal psychological functions

In infants and children up to the age of 18, Thiamine also contributes to normal carbohydrate and energy levels.

Some potential consequences of not having enough of this nutrient in our diet is that we may experience tiredness, appetite deprivation and/or muscle fatigue⁶.

How much Thiamine do I need?

The nutrient reference value (NRV) of Thiamine is recommended at 1.1mg per day for a healthy adult. You should be able to get all the thiamine you need from eating a healthy, balanced diet³. However you may need to supplement should you not be obtaining enough of foods rich in this nutrient.

You can also top up your daily intake of thiamine by taking a food supplement. The Perfect 7 range from Seven Seas combines Multivitamins (which include thiamine) and Omega-3. The unique formula provides the nutrients the health benefits and energy your body needs every day.