B1: The Unsung Hero of Nutrition
Thiamine | Vitamin B1
Energy.
Mental clarity.
Overall health.
Vitamin B1 isn’t the flashiest nutrient on the block, but its role in our bodies is vital for all of the above and more. Let's unpack it...
As someone who prioritises nutrient-dense eating, I’ve come to realise just how crucial B1 is.
In simple terms:
Vitamin B1 is central to the body’s ability to convert carbohydrates, proteins and even fats into usable energy. Think of it as the spark that ignites your cells' engine.
Without sufficient B1, the process of turning food into energy stalls, leaving you fatigued, mentally foggy, and running on fumes.
In fact, up to 76% of diabetics (both type 1 and type 2) suffer from thiamine deficiency, making it a common yet hidden issue, particularly for those with altered metabolic pathways.
You'll notice the importance of B1 when you begin incorporating more organ meats, especially liver, into your diet. Particularly during periods of intense physical or mental stress, your resilience will be far higher.
With a steadier, more consistent energy throughout the day (and no crashes from refined carbs), once I incorporated them was able to train harder and think clearer.
The energy you get from B1 is the sustainable kind.
It helps even out the peaks and crashes you'd get from sugar consumption too.
It keeps your digestive and nervous system firing with its connection to dopamine, serotonin, and acetylcholine production.
It's also worth mentioning that digestion can stall when vitamin B1 status is impaired. Subclinical deficiencies would lead to issues like constipation, small intestine bacteria or fungal overgrowth.
It really does cover all bases when it comes to your body's engine.
Hidden Causes of Deficiency
It’s not just about what you eat, it’s about what you absorb.
Everyday habits can interfere with the absorption of B1, even if your diet looks solid on paper.
Let’s talk about some thiamine-depleting offenders:
White rice – Stripped of its B-vitamin-rich bran
Empty-calorie foods – Think processed, white, or beige, altered by industrial methods
Tea & coffee – Polyphenols inhibit B1 absorption
Alcohol – Blocks thiamine uptake and transport
Raw fish – Contains thiaminase, an enzyme that destroys B1
Chronic stress – Increases demand, depleting stores faster
Metformin – Competes with cellular uptake, starving cells of B1
Certain bacterial species – Produce thiaminase, further depleting B1
Even if you're consuming B1-rich foods, these habits can still hinder your ability to absorb or retain it, leading to deficiency despite a seemingly balanced diet.
Surprisingly, lifestyle factors like strong UV light can increase the breakdown of thiamine, too. So winter is the perfect time to stock up your reserves.
Thiamine & Modern Disease: The Overlooked Connection
Deficiency is far more common than most realise. Just look at the numbers:
58% of patients with chronic liver disease are deficient in thiamine
33% of obese individuals show signs of B1 depletion
48% of elderly patients in acute care settings are thiamine deficient
Post-bariatric surgery? Deficiency rates can climb as high as 49%
Pregnancy is another risk factor, with up to 38% of pregnant women lacking adequate B1, which can affect foetal health
These statistics highlight that B1 deficiency is a widespread, often undiagnosed problem that affects a large portion of the population, especially those with chronic conditions, specific lifestyle habits, or under high stress.
Or those who require higher demands in nutrients such as young children and teenagers as their bodies are busy synthesising nucleic acids, steroids, fatty acids, and much more in the pentose phosphate pathway.
Where to Get Your B1 Fix
Thiamine comes in two dietary forms:
Active & readily available – Found in organ meats, pork, and beef (animal foods)
Inactive & requires conversion – Found in peas, beans, nuts, and brown rice (plant-based sources)
For optimal absorption, the liver and heart are your best sources, delivering B1 in its most bioavailable form.
No metabolic gymnastics required.
If you’re prone to energy crashes, glucose instability, or are under stress, prioritising active sources of B1 is key.
More Than Just Energy
For the most part we've focussed on energy production.
But B1’s benefits go far beyond energy. It’s pivotal in supporting the nervous system and brain function. Thiamine is involved in producing acetylcholine, a neurotransmitter that regulates memory, muscle control, and cognitive function. Without adequate B1, your brain’s ability to function at its peak can diminish, leading to mental fog and cognitive decline.
In fact, those with insufficient B1 intake have up to a 40% higher risk of cognitive impairment.
This is especially concerning as we age, but the need for B1 is even greater during times of high stress whether physical, mental, or emotional.
The Final Word
When we talk about health, it’s easy to get distracted by the more glamorous nutrients the ones that dominate health headline like iron, B9 and B12 or the vegan vs carnivore wars….
But B1 deserves our attention.
It’s an unsung hero, quietly supporting everything from energy and cognition to the stability of your nervous system. For the young and for preventive health in middle age.
If you’re feeling low on energy or struggling to concentrate, B1 could be the missing link.
With a significant portion of the population struggling with B1 deficiency, it’s time to take action. Organ meats, are the MVP of B1 and should be a regular part of your diet, but remember to separate them from white rice, beer, wine, coffee or tea.
When we prioritise B1, we’re not just boosting our energy we’re fortifying our bodies, minds, and resilience against the stresses of daily life.
Especially when it brings us round the table with those we love.
Speak soon,
R, J & N