Vitamin B1, also known as thiamine, is an essential vitamin that plays a crucial role in energy metabolism and the function of the nervous system. A vitamin B1 deficiency can have serious consequences for your health. In this article, you will learn everything you need to know about the causes, symptoms and prevention of a thiamine deficiency.
What is vitamin B1 deficiency and how much vitamin B1 do you need daily?
Vitamin B1 deficiency occurs when your body does not have sufficient amounts of this vital nutrient. The Recommended Daily Allowance (RDA) of vitamin B1 for adults is 1.1-1.2 mg per day. Pregnant and breastfeeding women have a higher requirement of 1.4 mg per day.
Vitamin B1 is water-soluble and cannot be stored by the body in large quantities. It is therefore important to regularly consume foods containing vitamin B1 or, if necessary, take supplements to avoid a deficiency.
Vitamin B1 deficiency symptoms
The symptoms of vitamin B1 deficiency can be varied and affect the entire body. The most common signs include
- Fatigue and exhaustion
- Lack of concentration
- Confusion
- Memory impairment
- Paralysis
- Muscle weakness.
- Muscle pain
- Loss of appetite
- Digestive problems
- Cardiac arrhythmia
Vitamin B1 sweating
Intense sweating can be a symptom of vitamin B1 deficiency in rare cases.B1 deficiency. Sweating usually occurs in combination with other neurological symptoms and may indicate an advanced form of the deficiency, known as Wernicke's encephalopathy. If you notice excessive sweating in combination with other symptoms of vitamin B1 deficiency, you should definitely consult a doctor.
Causes of vitamin B1 deficiency
There are various reasons that can lead to a vitamin B1 deficiency:
- Unbalanced diet: A diet that is low in foods containing vitamin B1 can lead to a deficiency in the long term. People who mainly eat highly processed foods are particularly at risk.
- Alcohol abuse: Chronic alcohol consumption impairs the absorption and metabolism of vitamin B1 and increases the risk of a deficiency.
- Certain diseases: Diseases that impair the absorption of nutrients, such as chronic diarrhoea, coeliac disease or Crohn's disease, can increase the risk of a vitamin B1 deficiency.
- Pregnancy and breastfeeding: The increased nutrient requirement during pregnancy and breastfeeding can lead to a vitamin B1 deficiency if the intake is insufficient.
Vitamin B1 in foods
Here is an overview of the foods richest in vitamin B1 (animal or plant-based) with their average vitamin B1 content per 100 g:
Vegan sources of vitamin B1
Vegan sources of vitamin B1: Vitamin B1 content per 100 g
1. Linseed: 1.6 mg
2. Sunflower seeds: 1.5 mg
3. Tahini: 1.3 mg
4. Pine nuts: 1.2 mg
5. Macadamia nuts: 1.2 mg
6. oat bran: 1.2 mg
7. pistachios: 0.9 mg
8. poppy seeds: 0.9 mg
9. sesame seeds: 0.8 mg
10. pecans: 0.7 mg
Animal sources of vitamin B1
Animal sources of vitamin B1: Vitamin B1 content per 100 g
1. Pork fillet (grilled): 1 mg
2. Salami: 0.9 mg
3. Ham (roasted): 0.8 mg
4. Bratwurst: 0.5 mg
5. Cheese: 0.4 mg
6. Lamb liver (roasted): 0.4 mg
7. Salmon (cooked): 0.3 mg
8. Mussels (cooked): 0.3 mg
9. Tuna (cooked): 0.3 mg
10. Fish roe (cooked): 0.3 mg
Drinking meals against vitamin B1 deficiency
Drinking meals such as those from Saturo can also contribute to vitamin B1 supply. They contain a balanced combination of nutrients, including a defined amount of vitamin B1. Regular consumption of such astronaut food can help to cover the vitamin B1 requirement and prevent a deficiency.
Frequently asked questions
How does a vitamin B1 deficiency manifest itself?
Vitamin B1 deficiency manifests itself in various symptoms such as tiredness, poor concentration, muscle cramps, tingling in the legs, loss of appetite and digestive problems. In severe cases, it can even lead to neurological disorders such as confusion or memory loss.
Where is there a lot of vitamin B1?
Vitamin B1, also known as thiamine, is mainly found in wholemeal products, pulses, nuts and seeds as well as pork. Wheat germ, sunflower seeds, pine nuts and pecans, oatmeal, peas, lentils and pork tenderloin are particularly rich in vitamin B1.
What is a vitamin B1 predator?
Alcohol, caffeine, sugar and white flour products are among the best-known vitamin B1 robbers. Raw fish and mussels also contain substances that inactivate thiamine.
Which fruit for vitamin B1 deficiency?
It is best to eat bananas, oranges, watermelon or avocados. These fruits have a relatively high thiamine (vitamin B1) content and can therefore help to prevent or compensate for a deficiency.
What does vitamin B1 do in the brain?
Vitamin B1 (thiamine) plays a crucial role in the functioning of the brain and nervous system. It is involved in energy production in the brain cells and ensures the production of important neurotransmitters such as acetylcholine. Vitamin B1 supports cognitive abilities such as memory, concentration and learning ability.
Why vitamin B1 deficiency with alcohol?
Alcohol abuse can often lead to a vitamin B1 deficiency because alcohol impairs the absorption and metabolism of thiamine in the body. The liver normally stores vitamin B1, but excessive alcohol consumption quickly depletes this supply.
