Vitamin B1 for the heart and nervous system: These foods are recommended

As a rule, you do not need nutritional supplements for a sufficient supply of vitamin B1. The important vitamin can also be obtained from the right foods. (Image: bit24 /

Get vitamin B1 from food

Vitamin B1 - also called thiamine - can only be stored in the body for a short time and must therefore be taken regularly. Food supplements are usually not necessary for this. The vitamin, which is important for the nerves and the heart, is also abundant in various foods.


As the consumer center writes on its website, vitamin B1 is often advertised as a mood, nervous or “good mood” vitamin. In fact, thiamine is a vital vitamin that the human body depends on. Because the vitamin not only plays an important role in the nervous system, but is also involved in energy metabolism and heart health.

The body can only store a small amount of thiamine

Vitamins and minerals are vital compounds for us humans, which the body cannot or only insufficiently produce itself, explains the Federal Center for Nutrition (BZfE) in a current press release.

Vitamins fulfill important functions in the metabolism and, according to the experts, have to be supplied in different amounts through food. As the BZfE further explains, the 13 known vitamins are differentiated according to their solubility: fat-soluble or water-soluble.

Vitamin B1 (thiamine) is soluble in water. We have to take it in regularly with food, as the body can only store very small amounts of thiamine.

Vitamin B1 deficiency due to alcohol abuse

According to the BZfE, thiamine is part of enzymes that control carbohydrate and amino acid metabolism. The vitamin is involved in the production and storage of energy and maintains the nerve and heart muscle tissue.

A vitamin B1 deficiency can in particular lead to disorders in the carbohydrate metabolism and the nervous system (for example skin tingling or gait disorders), is explained on Austria's public health portal "". Fatigue, nausea and headaches can also occur.

A common cause of such a deficiency in developed countries is chronic alcohol abuse. Excessive vomiting can also cause thiamine deficiency.

According to the consumer advice center, the vitamin B1 supply in Germany is basically sufficient - food supplements are usually not necessary.

Eat more whole grains

Thiamine is mainly found in whole grain products, legumes and potatoes, meat (especially pork) and fish. The vitamin does not like heat, UV light or oxygen. According to the BZfE, about 30 percent of the vitamins go into the cooking water during cooking.

According to the German Nutrition Society (DGE), the recommended daily intake for male adolescents between 15 and 19 years of age is 1.4 mg per day, from 19 years of age, depending on the age group, between 1.1 and 1.3 mg per day.

For female adolescents between 15 and 19 years of age, 1.1 mg per day is recommended for women; Pregnant and breastfeeding women should consume a little more vitamin B1 (1.2 mg and 1.3 mg per day, respectively).

"Above all, eat whole grain products, as vitamin B1 is mainly in the shell and in the bud and otherwise as varied as possible," advises Harald Seitz, nutritionist at the BZfE. (ad)

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