Thiamin is one of the eight essential B-group vitamins, also known as vitamin B1. It is key to several important health benefits including working with other B-group vitamins to help break down and release energy from food as well as keeping the nervous system functioning. 1.
Because all the B vitamins are water-soluble vitamins, thiamin is excreted in the urine.2 Therefore we need to safeguard our daily intake of thiamine through a healthy balanced diet and by taking a supplement.
Good sources of thiamin
Thiamin is found in most types of food. Good sources include fresh vegetables, fresh and dried fruit, eggs, wholegrain breads, some fortified breakfast cereals, liver and meat, yeast and yeast products (like Marmite).
How much thiamin do I need?
The recommended daily intake is 1 mg for men and 0.8 mg for women. You should be able to get all the thiamin you need from eating a healthy, balanced diet.3
You can also top up your daily intake of thiamin by taking a food supplement. The Perfect7 range from Seven Seas is a blend of Natural Source marine oil with Omega-3 plus essential multivitamins and minerals (including thiamin). The special formula provides effective absorption of nutrients into your body’s cells to support you from the inside as you get older.
Signs of thiamin deficiency
Low levels of vitamin B1 can cause tingling in the fingers and toes, fatigue, poor concentration, memory problems, mental confusion, poor or lack of appetite and balance problems.4
In the Western world, overt thiamine deficiency is usually associated with alcoholism.
However, bio-chemical thiamine deficiency has often been found in elderly populations. The reported prevalence in the UK ranges from 8-31% for elderly people living at home, and from 23-40% for those in nursing homes.5