Thiamine, also known as vitamin B1, is a water-soluble B vitamin. The major function of vitamin B1 is in carbohydrate, protein and fat metabolism, and is vital for energy production. It is essential for all body cells, but is particularly important for the nervous system. It was the very first B vitamin identified by scientists in the late 19th Century, although evidence of vitamin B1 deficiency were recorded as far back as the ancient texts of Traditional Chinese Medicine (TCM).
As the body only stores small amounts in the liver, it is important to have a plentiful supply within the daily diet. Thiamine in food can be lost through cooking, and through refining grains, so it’s important to include adequate amounts of unrefined wholegrains in the diet to avoid deficiency. Excess alcohol consumption, extreme exercise and malabsorption syndromes are primary risk factors for low or deficient vitamin B1 levels.
The recommended daily intake of thiamine is 1.1 mg for women and 1.2 mg for men. Higher doses are often used therapeutically, with no evidence of adverse effects.
