Vitamin B1: Health Benefits, Daily Value, And Vitamin-Rich Foods

Vitamins play a vital role in all metabolic processes in the body and are indispensable components for maintaining optimal human health.

To realize the biological effects of vitamins, only small amounts are needed, but a deficiency entails negative consequences.

There are two groups of vitamins:

1. Water soluble.

2. Fat soluble.

Water-soluble vitamins include B vitamins (B1 - thiamine, B2 - riboflavin, B3 - nicotinic acid, B4 - choline, B5 - pantothenic acid, B6 - pyridoxine, B7 - biotin, B9 - folic acid, B12 - cobalamin), as well as vitamin C. They do not accumulate in the body, they are excreted in the liquid (for example, with urine), so it is important to ensure the daily intake of the required amount of vitamins with food.

The group of fat-soluble vitamins includes vitamin D, A, E and vitamin K. These substances can accumulate in adipose tissue.

Vitamin B1: history

At the end of the 19th century, the military doctor Eikman, who worked as the head physician in the prison hospital, studied beriberi disease in experiments on chickens. For reasons of economy, he fed the chickens leftover rice porridge from the canteen and after a while noticed that the chickens became weak and stopped moving due to paralysis of the legs. During the experiments, he found out that the disease is caused only by white rice, peeled. And red brown rice did not cause negative symptoms, and moreover, it cured already sick chickens. For many years it was believed that white rice contained a poison that caused damage to the nervous system, and rice husks contained an antidote.

Then, in 1911, Kazimir Funk, a scientist from Poland, isolated a crystalline substance from the shell of a rice grain. He also noted that if minimal concentrations of this substance were added to food, sick beriberi pigeons could be cured. Studying the structure of matter, Funk discovered nitrogen in it and called it a vitamin. The crystalline substance was not pure vitamin B1, it was a mixture of substances. Only 25 years later, in 1926, scientists were able to isolate a pure vitamin.

Why does the body need vitamin B1: physiological effects

Thiamine is absorbed into the blood from the gastrointestinal tract. Small amounts of vitamin B1 are stored in the liver, heart, kidneys and brain, but the half-life, that is, when the amount of the substance is halved, is short - 7-18 days. Vitamin circulates in the blood, mainly in the composition of red blood cells, performs its biological effects, and then is excreted from the body with urine.

Thiamine accelerates the processes of energy formation in the body from incoming food; without this substance, the energy production reaction will take place with minimal productivity. With a deficiency of thiamine, the activity of certain enzymes decreases, which leads to the accumulation of lactic acid in the body - this leads to damage to the structures of the brain, causing neurological symptoms.

With a deficiency of thiamine, the contractility of the heart muscle will decrease, which entails an increase in the size of the heart and a violation of the heart rhythm.

Thiamine has a vasodilating effect, reduces the load on the heart and heart rate, improves organ function.

Vitamin B1 also acts as an antioxidant, that is, a substance that can prevent cell damage as a result of oxidative stress, protects the body from premature aging, the toxic effects of tobacco and alcohol. .

Studies have shown that thiamine supplements reduce elevated blood sugar by promoting its movement and utilization by the liver and skeletal muscles.

Vitamin B1 is important in non-alcoholic fatty liver disease, which usually develops with a sedentary lifestyle and malnutrition. It reduces liver fat, blood sugar, and increases liver glycogen. Glycogen is a “reserve” carbohydrate stored in the liver and muscles. It is used during periods of increased physical activity, as well as in the absence of food in the body for energy production.

Damage to nerve cells is observed already at the stage of impaired glucose tolerance, that is, even before the development of diabetes mellitus. If the symptoms of a "diabetic" lesion of the nervous system appear, then a significant and irreversible loss of nerve fibers has already occurred. Vitamin B1 allows you to delay or prevent damage to nerve fibers in violation of carbohydrate metabolism. Also, the speed of nerve impulse conduction increases with the use of a sufficient amount of thiamine.

In combination with vitamin B6 and B12, vitamin B1 provides even more powerful regeneration of the nerve sheaths and supports the development of new cellular structures than either vitamin alone.

Some studies note that the optimal intake of vitamin B1 can prevent the development of cancer.

The main foods rich in thiamine are whole grains (it is the shell of unpolished long-cooked grains that contains the maximum concentrations of vitamin B1), some nuts, legumes, and liver.

The table shows the record holders of products for the content of vitamin B1 in 100 grams of the product.

Daily requirement for vitamin B1

The recommended daily dose of vitamin B1 for adults is 1.5 mg.

For athletes, for people engaged in heavy physical labor, the daily requirement for vitamin B1 reaches 2.5 mg daily.

• from birth to 6 months, 0.3 mg of thiamine per day is required;
• from 6 months to a year - 0.4 mg per day;
• from 1 year to 3 years - 0.7 mg per day;
• at the age of 4 to 6 years - 0.9 mg of thiamine per day;
• from 7 to 10 years old - 1.0 mg per day;
• adolescents under 18 years of age - 1.3 mg of vitamin B1 per day.

1. with heart failure, as regular intake of diuretic drugs is required, which increase the excretion of water-soluble vitamins in the urine;

2. with excessive production of thyroid hormones, since this increases the metabolism in the body;

3. in diabetes mellitus and prediabetes for the prevention of neurological complications.

The maximum amount of vitamin B1 that the human body can absorb is 5 mg per day. The total content of thiamine in the body is about 30 mg, part of it circulates in the blood as part of red blood cells, and the remainder is found in skeletal muscles, liver, kidneys, heart and brain. Thiamine is not bound to proteins, therefore it is freely filtered in the kidneys and excreted in the urine. Any factors that increase diuresis (the amount of urine excreted) will increase the excretion of vitamin B1 from the body and predispose individuals to deficiency.

Vitamin B1 is rapidly consumed and a regular intake of the substance with food is required. When the needs of the body are met, the excess of the vitamin is excreted in the urine.

Lack of vitamin B1 in the body

Symptoms of vitamin deficiency begin to appear as early as 2-4 weeks after stopping the use of foods containing vitamin B1.

In developed countries, vitamin B1 deficiency is not common, since people's diets are usually provided with plant-based sources of vitamin B1. However, certain populations may be deficient due to increased losses of the vitamin or due to inadequate dietary intake and absorption in the gastrointestinal tract.

1. Decreased vitamin intake, diet dominated by processed grains and polished (white) rice, dietary excess of simple carbohydrates, poor diet.

2. Increased loss of vitamin in the urine: with kidney disease, taking diuretics.

3. Chronic alcoholism.

4. Taking certain antibacterial drugs.

5. Parenteral nutrition without vitamin fortification.

6. Previous gastric bypass (surgery to reduce the volume of the stomach).

7. Reduced absorption of substances in the gastrointestinal tract, for example, with malabsorption syndrome, inflammatory processes of the stomach and intestines, celiac disease.

8. Congenital disorders of metabolism.

9. Frequent diarrhea, vomiting.

10. Hyperthyroidism is a disease of the thyroid gland characterized by excessive production of thyroid hormones.

11. Diabetes.

12. immunodeficiency states.

13. Insufficient diet of pregnant women and women who are breastfeeding, as they require an increased amount of vitamins.

As the deficiency progresses, the functioning of the immune system deteriorates, sensitivity in the arms and legs decreases and then disappears, the skin looks “marbled” due to pallor and translucence of the veins, complaints of pain in the heart, severe palpitations, shortness of breath, swelling in the legs and arms, on muscle weakness, tingling in the calf muscles, dizziness, transient visual disturbances, periodic confusion.

Babies are also susceptible to vitamin B1 deficiency if the mother did not consume enough thiamine during pregnancy and breastfeeding, or if the baby is fed formula that is not fortified with vitamin B1.

In young children, vitamin deficiency is accompanied by the appearance of edema on the arms and legs, pallor, anorexia, and impaired stool. Violation of the nervous system manifests itself in the form of a hoarse cry, convulsions, increased tendon reflexes.

With prolonged pronounced deficiency of thiamine, beriberi disease develops, which is presented in the form of several forms.

Dry beriberi is characterized by damage to the nervous system. There is a pronounced bilateral muscle wasting, and, as a result, muscle weakness, decreased sensitivity in the limbs, and a violation of their function. Tendon reflexes also increase, convulsions of varying severity occur.

Damage to the hypothalamus - part of the brain - leads to Wernicke's encephalopathy. There is nausea and vomiting, confusion, paralysis of the eye muscles, retinal hemorrhage, involuntary movements of the eyeballs in different directions, impaired coordination of movements, gait with a wide stance, inability to maintain balance.

The progression of the pathological process leads to the Wernicke-Korsakoff syndrome, in which memory loss, disorientation, hallucinations, confabulations are added to the existing symptoms - a memory disorder in which real events are replaced by fictional ones.

Korsakoff's syndrome is most commonly seen with chronic alcohol use, as alcohol interferes with the absorption of thiamine from the gastrointestinal tract, and alcoholism is often accompanied by malnutrition, which exacerbates the deficiency.

Wernicke's encephalopathy is an acute and reversible stage of damage to the nervous system, while Korsakoff's syndrome is more often a chronic condition, and, as a rule, is irreversible or partially reversible.

Wet beriberi is characterized by damage to the heart. There is heart failure, peripheral edema, shortness of breath on exertion and at rest, palpitations.

B1 deficiency correction

With prolonged vitamin deficiency and the development of beriberi disease, vitamin B1 is prescribed in increased replenishing dosages.

• thiamine pyrophosphate;
• cocarboxylase;
• benfotiamine.

• for adults are 25-300 mg;
• for children - 25-100 mg, depending on the degree of deficiency.

With wet beriberi, vitamin B1 is prescribed in large doses - 100-300 mg per day intravenously for several days. Improvement is noted quickly: blood pressure and heart rate normalize in the first 12 hours, within 1-2 days the heart size returns to normal.

The overall prognosis for people with thiamine deficiency is relatively good, as it is easily corrected. Most negative symptoms completely disappear when the deficiency is replenished.

In the event that vitamin B1 deficiency has led to the development of Korsakoff's syndrome, then even after complete correction of the deficiency, symptoms may persist.

Excess B1: consequences

Vitamin B1 supplements are well tolerated and generally do not cause adverse reactions. The vitamin does not accumulate in the body, its excess is excreted in the urine. Individual intolerance to the components of the dietary supplement is possible, which can manifest itself as urticaria, nausea, and lethargy.

There is no evidence to support the toxicity of high dietary or supplemental intake of thiamine. There is no upper limit for acceptable intake of the vitamin.

Determination of the level of vitamin B1 in the body

As a laboratory study of the level of thiamine in the human body, several methods can be used:

1. determination of the level of thiamine in blood plasma;

2. the concentration of thiamine in the urine;

3. transketolase activity in erythrocytes;

4. determination of TPP in erythrocytes by high performance liquid chromatography.

Determination of TPP in erythrocytes by high performance liquid chromatography is the most sensitive method for diagnosing the concentration of vitamin B1 in the body, but the high cost and duration of the test makes it difficult to use in practice.

A reliable method to assess the saturation of the body with vitamin B1 is to determine the activity of transketolase in erythrocytes (ETKA). In a test tube, thiamine is added to the erythrocytes of the studied blood and the level of activity of transketolase (thiamine-dependent enzyme) is measured. A level of 0% to 15% is considered adequate, 15%-25% indicates a possible moderate deficiency, and a level above 25% indicates a high risk of thiamine deficiency.

The determination of vitamin B1 in urine reflects how adequately it is consumed with food, but does not reflect the actual concentration of the vitamin that is contained in the body at the moment. It is assumed that the excretion of less than 100 μg per day reflects insufficient intake of thiamine with food, the excretion of less than 40 μg per day is a deficiency.

When determining the level of thiamine in blood plasma, it is necessary to focus on the reference values ​​of the laboratory: the optimal level is the upper third of the reference value.

Conditions for maximum absorption of vitamin B1

Vitamin B1 interacts poorly with certain substances, worsening their biological effect, or the effect of vitamin B1 itself is reduced:

1. Vitamin B6, B2 and B12 reduce the activity of the transition of vitamin B1 to the active form when using each vitamin separately.

2. With intravenous or intramuscular administration of several components at the same time, thiamine partially or completely destroys many vitamins and drugs.

3. Penicillins, levomycetin, tetracycline with vitamin B1 form complex complexes, while the action of both substances is inhibited.

4. Alcohol hinders the absorption of vitamin B1.

5. Strong coffee, tea, raw fish and seafood inactivate the action of the vitamin.

6. Simple carbohydrates, preservatives.

• when vitamin B1 is used in conjunction with magnesium preparations, its effect is enhanced;
• vitamins B6 and B12, vitamin C and vitamin PP in combination with vitamin B1 have a greater biological effect than individually.

In addition, small amounts of thiamine are synthesized by the human intestinal microflora. Therefore, it is necessary to maintain a healthy intestinal microflora by enriching the diet with foods rich in fiber.

How to save vitamin B1 in food

It is not enough to know what foods contain vitamin B1, it is important to consider how great its losses are during cooking. Below are the basic rules to help you get the most out of your products.

Cook foods for the shortest possible cooking time. The longer the heat treatment, the more vitamins are destroyed. This also applies to cereals, and vegetables and meat. Eating raw and half-cooked foods is not worth it, but their digestion does not bring any benefit.

It is worth using less water when cooking vegetables and cereals.

The amount of thiamine that passes into water when boiling vegetables and cereals depends on the ratio of the product and water: the more water, the greater the loss of the vitamin.

If possible, it is necessary to leave the peel on vegetables during heat treatment, since most of the useful components are located immediately below it. It is also advisable not to cut the vegetables before cooking - the whole product is less exposed to temperature, water and air, which means that the loss of vitamins is reduced.

You can use the juice released from vegetables when they are stewed to make gravy or sauce. Some of the nutrients are released with the juice, and thus you can return them to the finished dish.