Vitamin B1

All of the B vitamins are considered to be water soluble vitamins. This means we need to ensure that we are consuming them daily. Especially if we are active with our work or our hobbies. As always, it is best to get our vitamins though a variety of colorful fruits and veggies, talk to your doctor or registered dietitian if you have concerns about specific vitamin needs.


Vitamin B1 helps us produce energy. This is one reason why you will often see B vitamins listed in energy drinks, or in weight loss supplements that promise to give you more energy. Spoiler alert, your oatmeal gives you the same thing. B1 in particular helps us produce energy by working as a coenzyme. It also helps synthesize DNA as well as RNA. I know that might sound like jargon for a lot of you. So you can just say that B1 helps in the creation of new DNA and cells. B1 also potentially helps in treating diabetic conditions like retinopathy and nephropathy.


We can get this essential nutrient from a variety of plant based foods such as;

  • beans
  • legumes
  • sunflower seeds
  • tahini
  • marmite
  • fortified cereals
  • nutritional yeast and,
  • whole grains like oats and barley

Not getting enough of B1 can result in beriberi. In alcoholics, a B1 deficiency can also manifest as Wernicke-Korsakoff syndrome. The good news is that these days most foods are fortified and we can supplement with this one. Since this is a water soluble vitamin and that means it is easily excreted as waste, so you can supplement if you want. Please, as always, consult with your registered dietitian first before taking the advice of some blog you read on the internet.


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