What is thiamine?
Thiamine, or vitamin B1, is a water-soluble vitamin essential for energy metabolism, nervous system function and cardiovascular health. As the body can neither produce nor store it in large quantities, regular intake through the diet or dietary supplements is essential.
Present in many foods (whole grains, legumes, meats, brewer's yeast), thiamine is crucial for converting carbohydrates into energy and ensuring proper brain and muscle function.
What are the benefits of thiamine?
Thiamine plays a fundamental role in several physiological processes:
Converts carbohydrates into energy → Essential for sugar metabolism to produce ATP (cellular energy).
Supports the nervous system → Promotes proper transmission of nerve impulses and prevents neurological disorders.
Improves concentration and memory → Acts as a neuroprotector against cerebral oxidative stress.
Prevents cardiovascular disorders → Contributes to heart rate regulation and healthy blood vessels.
Strengthens the immune system → Participates in the production of white blood cells and defense against infection.
Promotes optimal digestion → Involved in the production of digestive enzymes and proper intestinal function.
Helps muscle recovery → Reduces fatigue and improves physical performance.
Protects against nutritional deficiencies → Prevents beriberi, a disease linked to vitamin B1 deficiency.
How is thiamine used?
Thiamine can be supplied through the diet or in the form of dietary supplements.
Foods rich in thiamine
Vitamin B1 is naturally present in :
Wholegrain cereals and wheat germ → Brown rice, oats, quinoa.
Legumes → Lentils, chickpeas, kidney beans.
Meat and fish → Pork, beef liver, salmon.
Dried fruit and oilseeds → Walnuts, almonds, sunflower seeds.
Brewer's yeast and seaweed → Excellent sources of bioavailable vitamin B1.
Thiamine-based food supplements
In tablets, capsules or ampoules → Used to prevent or correct a deficiency.
Combined with other B vitamins → Often included in B complexes for a synergistic effect.
Recommended dosage :
Recommended daily allowance (RDA):
Men: 1.2 mg/day.
Women: 1.1 mg/day (1.4 mg during pregnancy and breastfeeding).
Sportsmen and women and people under stress: Increased needs up to 2 mg/day.
Supplementation: 50 to 100 mg per day, as required.
Is thiamine beneficial for energy and fatigue?
Yes, thiamine plays a key role in energy production by :
Facilitating the conversion of carbohydrates into ATP (cellular energy).
Improving physical and mental endurance.
Reducing chronic fatigue and lack of energy.
It is often recommended in cases of persistent fatigue, overwork or recovery from illness.
Is thiamine good for the brain and memory?
Yes, thanks to its neuroprotective effects, it :
Improves concentration and mental clarity.
Preserves cognitive functions and memory.
Protects neurons against aging and oxidative stress.
Particularly useful for students, senior citizens and people with cognitive disorders.
Is thiamine essential for athletes?
Yes, thiamine is essential for :
Optimize muscle recovery after exercise.
Promote energy production during exercise.
Avoid cramps and muscle fatigue.
Athletes and people with high energy expenditure have increased needs for vitamin B1.
What's the difference between thiamine and other B vitamins?
Thiamine (B1) → Energy metabolism and nerve function.
Riboflavin (B2) → Skin health and cellular protection.
Niacin (B3) → Energy production and cholesterol reduction.
Pantothenic acid (B5) → Hormone synthesis and lipid metabolism.
Pyridoxine (B6) → Mood regulation and immune health.
Biotin (B8) → Healthy hair, skin and nails.
Folate (B9) and cobalamin (B12) → Red blood cell formation and cognitive function.
Thiamine is particularly essential for energy metabolism.
Where can I buy quality thiamine?
Thiamine supplements are available in :
Pharmacies and parapharmacies → Capsules and ampoules of vitamin B1 alone or in B complex.
Organic and health food stores → Natural supplements based on brewer's yeast or wheat germ.
Sites specializing in nutrition and well-being → Quality products without artificial additives.
Sports stores → Energy formulas containing vitamin B1 for endurance.
Prefer organic and certified supplements without unnecessary excipients for better absorption.
Does thiamine have any contraindications?
Thiamine is well tolerated, but certain precautions should be taken:
Rare risk of allergy → Very low, but possible hypersensitivity.
In excess, it is eliminated via the urine, but very high doses (> 300 mg/day) can cause mild digestive disorders.
May interact with certain drugs, notably diuretics, oral contraceptives and treatments for alcoholism.
A balanced diet and appropriate supplementation optimize the benefits of thiamine.
