Vitamin B1 (thiamine)

Your body works best when it gets the right balance of vitamins and minerals each day.

Vitamin B1, also known as thiamine, is one such vitamin.

Read on to find out what vitamin B1 is, what it does, how much you need, where to find it in everyday foods and how supplements fit in.

What is vitamin B1?

Vitamin B1, or thiamine, is a water‑soluble B vitamin. Because it’s water‑soluble, your body doesn’t store it, so you need a regular supply from your diet to keep levels topped up. Any extra is naturally passed out of the body when you urinate.

Vitamin B1 is part of the broader B-vitamin family, which also includes vitamins B2, B3, B5, B6, B7 (biotin), B9 (folate) and B12.

Benefits of vitamin B1: what does vitamin B1 do?

Vitamin B1 is one of those quiet essentials for busy, active days. It contributes to:

• Normal psychological function
• Normal energy‑yielding metabolism
• Normal function of the nervous system

Normal function of the heart

In practical, everyday terms, getting enough thiamine helps you:

• Support your mind by supporting normal mental performance
• Support energy metabolism by helping the body release energy from food
• Keep your nervous system on track by supporting normal brain and nerve function

Look after your heart by contributing to normal cardiac function

Remember, vitamins like B1 work best as part of a balanced lifestyle – they support your body’s normal functions rather than offering quick fixes. A varied diet and good daily habits do most of the heavy lifting.

Berocca includes vitamin B1 to help support energy release.

Foods high in vitamin B1

Most people can meet their vitamin B1 needs through a varied, balanced diet.

Good sources of vitamin B1 include:

• Pork
• Bread
• Brown rice
• Whole wheat pasta
• Beans
• Peas
• Nuts and seeds
• Some fortified breakfast cereals (with added thiamine)

Did you know? Cooking and processing can reduce the thiamine content in foods. For example, white rice has only about 10% of the thiamine found in brown rice (unless it’s enriched).

Because thiamine dissolves in water, some of it can be lost during cooking methods that use water, such as boiling. To retain more of its valuable content, try steaming or lightly cooking foods where possible.

How much vitamin B1 do I need?

In the UK, the daily recommended amount of thiamine for adults aged 19 to 64 is:

• 1mg a day for men
• 0.8mg a day for women

The good news is that most people can get all the thiamine they need from a balanced daily diet. Because your body doesn’t store it, it’s important to include thiamine-rich foods in your diet every day.

A low vitamin B1 intake is uncommon in people who eat a varied diet, but it can happen. If you think you may not be getting enough thiamine through your food, speak to your GP or a pharmacist for personalised advice.

Vitamin B1 supplements

Supplements can be a simple way to top up daily intake – especially if your diet or lifestyle makes that harder to do.

You can either choose a multivitamin supplement containing thiamine, a B-complex vitamin supplement (including thiamine) or a thiamine-only option.

The Berocca products contain a range of vitamins and minerals.

Some Berocca products that contain vitamin B1 include:

• Berocca® Orange Effervescent Tablets – along with other essential vitamins and minerals like vitamin C and magnesium to help support your daily nutrient intake as part of a healthy lifestyle.
• Berocca® Boost Effervescent Tablets – with vitamins C, B1, B2, B3, B5, B6, B7, B9 and B12, plus zinc and magnesium.
• Berocca® Boost also contains caffeine,* which contributes to increased alertness.
• Berocca® Multi-Action Gummies – contains vitamins B1, B2, B3, B6 and B12 to help energy release, along with other key nutrients. These chewable gummies can be taken every day – just pop two gummies, chew and enjoy!

Vitamin B1 (thiamine) helps your body release energy from food and helps support your brain, nerves and heart. Because your body doesn’t store much of it, a steady intake from everyday foods matters. If your diet is limited, a supplement may help – just check with your pharmacist or GP if you’re unsure.

Keep your momentum going! Dive into our guide to the benefits of B vitamins or explore our other health and wellness tips next.

*Berocca Boost contains caffeine which helps increase alertness. Do not exceed 400mg of caffeine per day. Not suitable for those pregnant or breastfeeding.