What is thiamine (vitamin B1)? Effects and properties

The vitamin that was thoroughly identified and classified as the first vitamin is thiamine, or vitamin B1. Its isolation and naming by a Polish chemist in the early 20th century changed the face of nutrition and disease prevention, as it resulted in the creation of a new class of nutrients.

1. The action of thiamine
2. Properties of thiamine
3. Thiamine requirements and sources

The action of thiamine

Thanks to the identification of the role of thiamine in the body and the acquisition of knowledge about its sources in food, it is now possible to enjoy good health for longer and prevent many diseases resulting from deficiencies.

Vitamin B1 improves the functioning of several enzymes that are important for proper metabolism and homeostasis. Its action is necessary for the body to optimise the ‘utilisation’ of consumed carbohydrates and amino acids, among other things. It is also important for the conduction of nerve signals, mainly through its effect on acetylcholine, which regulates memory, concentration and muscle control, among other things.

Properties of thiamine

Like many other vitamins, vitamin B1 must be regularly supplied to the body through food, and this applies to people of all ages. This was noted in 19th-century observations of populations living mainly in tropical regions of the world. In port cities, among soldiers and sailors, prisoners and hospital patients, beriberi was a serious public health problem at the time. It manifested itself in numerous neurological disorders, including general weakness, rapid fatigue, weight loss, numbness of the limbs, reduced pain tolerance or sensory disturbances, and problems with concentration and memory.

It was observed that in societies where rice is the main component of the diet, these symptoms occur more frequently in people who consume it in its husked form. This led to the discovery of a chemical compound in rice bran that protects against beriberi and is essential for maintaining good health. This compound was isolated and named by Kazimierz Funk, who pioneered the science of vitamins and was later nominated for the Nobel Prize (medicine, physiology, chemistry).

Thiamine requirements and sources

It is estimated that an adult's body may need 0.9–1.1 mg of thiamine per day for women and 1.1–1.3 mg for men. Adequate intake can be ensured by consuming meat or offal, whole grains, legumes and certain nuts every day. It is worth bearing in mind that some fish eaten raw may reduce the amount of thiamine available in a given dish.

In addition, it is sensitive to heat treatment and losses can reach up to 30%. Taking this and other ‘interfering’ factors into account, such as alcohol consumption, malnutrition or type 2 diabetes, it may often be useful to supplement your diet with vitamin B1 in the form of, for example, thiamine mononitrate.