Thiamine – it is not a vitamin you hear about often, but yet it is vital to the functioning of your body. You see, Vitamin B1 is used in the body to maintain cellular function, and it is important to keep all the organs working as they should. It helps along in producing energy from carbohydrates, and also supports the working of the nervous system.
People who consume a lot of highly processed foods, sweets and sodas are at a higher risk of Vitamin B1 deficiency – which is one reason why the Paleo Diet is great for maintaining health. In addition, a deficiency can occur because of alcohol abuse, liver disorders, kidney dialysis, and over-dieting, and you might need more B1 if you have chronic stress, or are a smoker. How do you know you might be deficient? Aspects that can indicate that are a feeling of numbness or muscle tenderness (especially in the legs), loss of appetite, and frequent “pins and needles” sensations. Vitamin B1 deficiency also causes the syndromes of beriberi, Wernicke-Korsakoff syndrome, and optic neuropathy.
But let’s look at the bright side! Sufficient consumption may play a role in the prevention or treatment of a number of health conditions, including alcoholism, Alzheimer’s, Crohn’s disease, congestive heart failure, depression, epilepsy, fibromyalgia, Korsakoff’s psychosis, multiple sclerosis, and Wernicke’s encephalopathy. But knowing that it supports muscle function, brain health and learning capacity, and acts as an antioxidant should be a good enough reason to include more of it in your diet!
How much Vitamin B1 do you need?
The recommended daily amount is 1.4mg, and there appears to be no upper limit you should be worried about, since high doses do not appear to carry a risk of toxicity.
Where can you get thiamine from?
The Paleo Diet is a great way of getting optimal levels of Vitamin B1. Below are some of the best sources of Thiamine – do you already include them in your diet?
- Sesame seeds and tahini (sesame butter) – A staple in Middle-Eastern cuisine, sesame butter provides 106% of your daily need of thiamine in 100g, one tablespoon providing 15%. An easy way of including tahini in your meals is to make a simple sauce from it – mix it with a bit of lemon juice and salt, adding water to reach a good consistency – then eat it with roasted or grilled vegetables. Sunflower seeds that provide 7.5% of daily Thiamine in a tablespoon, are a great addition to salads and stir-frys. Yum!
- Tuna – Here’s a great reason for adding tuna to your salad or cooking a tuna steak for dinner – just 120 g of tuna will provide as much as 40% of your daily need of Thiamine.
- Sunflower seeds – Another great addition to your salads or home-made trail mix you can have on the go, sunflower seeds provide 6% of your daily need of vitamin B1 in two tablespoons.
- Pork chops – Trying to decide what meat you want to have for dinner? Why not go for pork chops? A serving of just 100g provides 83% of your daily Thiamine need.
- Asparagus – This micronutrient-dense spring vegetable is also a great source of Thiamine. 1 cup of asparagus stalks will cover 12.7% of your daily need.
- Spinach – Yet another reason to add spinach to your diet! 1 cup of cooked spinach provides 11.3% of your daily Vitamin B1 need. If you’re not a fan of spinach by itself, try adding it to smoothies – you’ll be surprised at how much of it you’ll be able to eat.
- Pineapple – A cup of pineapple pieces will provide you with 8.7% of your daily need. This is a great reason to end your meal with some juicy slices, or using pineapples to prepare an exotic smoothie.
- Oranges – Just one fruit provides you with 7.3% of your daily Thiamine need, making oranges a great snack to have on the go. Also, you can try adding orange slices to salads – delicious!
What else do you need to know about the consumption of vitamin B1?
The adequate absorption of Thiamin requires a good supply of vitamins B6, B12, and folic acid, so it is important that you get good overall nutrition from whole foods – for which the Paleo Diet is a great solution.
How Cooking and Food Preparation Affects Thiamine
Thiamine is a water-soluble vitamin, which means it dissolves in water and is easily destroyed by heat. This is important to consider when cooking your food. Boiling vegetables for extended periods can lead to a significant loss of Vitamin B1, especially if the cooking water is discarded. To retain more of this valuable nutrient, opt for steaming, quick sautéing, or lightly roasting thiamine-rich vegetables. Where possible, eat foods raw or minimally cooked to protect this delicate vitamin.
Blanching and Stir-Frying for Better Retention
When preparing greens like spinach or asparagus, a quick blanch or stir-fry can help preserve their B1 content. Using a cast-iron or stainless-steel pan with a touch of olive or coconut oil, stir-fry veggies for just a few minutes until vibrant. This technique not only saves time but also ensures you're getting more of the vitamins your body needs.
Who’s Most at Risk for Thiamine Deficiency?
Thiamine deficiency doesn’t just happen in developing countries or among extreme cases. In modern Western diets, many people unknowingly fall short due to high consumption of refined carbs, alcohol, and processed snacks. People at higher risk include:
- Those following a high-carb, low-nutrient diet (especially white flour-based foods and sugary drinks)
- Individuals with chronic alcohol use, which interferes with absorption and storage of thiamine
- Older adults, whose absorption efficiency tends to decline with age
- People under prolonged stress or with adrenal fatigue
- Pregnant or breastfeeding women, due to increased nutritional demands
Even athletes or people following intense fitness regimens may benefit from increased B1 intake, given its role in energy production and muscle performance.
Thiamine and Mental Clarity
Did you know that thiamine is essential for optimal brain function? It plays a key role in the metabolism of glucose, which is the brain’s primary source of energy. A deficiency can lead to foggy thinking, memory issues, and even mood imbalances. If you’ve been feeling mentally sluggish or unusually irritable, poor B1 intake could be a hidden factor.
Support Cognitive Health Naturally
Instead of reaching for stimulants or quick fixes, try increasing thiamine-rich whole foods in your diet. Pork, seeds, and leafy greens support your brain without the crash. Many followers of a Paleo lifestyle report clearer thinking, better sleep, and improved energy after just a few weeks of nutrient-dense eating.
Can You Supplement Vitamin B1 on Paleo?
While it’s best to get nutrients from real food, certain circumstances may warrant supplementation. If you’re under high stress, recovering from illness, or find it hard to eat enough thiamine-rich foods, a B-complex supplement could help. Look for activated forms, such as benfotiamine or thiamine pyrophosphate, which may be better absorbed.
Always check with a healthcare provider before starting any new supplement, particularly if you're managing other health conditions or taking medication.
Pairing Thiamine with Other Nutrients
As mentioned earlier, thiamine works best when consumed alongside other key nutrients. Here’s how to make the most of your Paleo meals:
- B1 + Healthy Fat: Pair your seeds or pork with avocado or olive oil to support cell function.
- B1 + Magnesium: Magnesium aids in thiamine activation. Include nuts, cacao, and leafy greens.
- B1 + B12 + Folate: All essential for neurological health. Eggs, leafy greens, and liver are top Paleo picks.
Building meals with synergy in mind ensures your body uses nutrients effectively – and keeps you feeling your best.
Signs You're Getting Enough
So how do you know if your diet is delivering enough Vitamin B1? Some positive signs include:
- Stable energy levels throughout the day
- Improved concentration and mental focus
- Strong appetite regulation
- Better sleep quality and less restlessness
- Healthy nerve function (no numbness or tingling)
Unlike some nutrients that take a long time to show benefits, thiamine often delivers noticeable improvements quite quickly – especially when correcting a mild deficiency.
Easy Ways to Add More B1 to Everyday Meals
Adding B1-rich foods to your regular meals doesn’t have to mean an overhaul. Try these ideas:
- Sprinkle sunflower seeds over salads or roast vegetables for a satisfying crunch
- Use tahini as a base for salad dressings or drizzle over steamed broccoli
- Add spinach to scrambled eggs or blend into savoury smoothies
- Top a breakfast hash with grilled pork slices for a hearty, nutrient-packed meal
- Mix asparagus into stir-fries or roast in olive oil with garlic and lemon zest
Small tweaks can lead to big results – especially when they become consistent habits.
Thiamine for Active Lifestyles
If you train regularly or are physically active, you likely burn through more B1 than sedentary individuals. It’s essential for converting glucose into energy, particularly during intense exercise. Consider building a post-workout recovery meal that includes B1-rich protein, like pork or tuna, alongside starchy vegetables and leafy greens to replenish nutrient stores and promote recovery.
Final Thoughts on B1 in a Paleo Diet
Vitamin B1 may not get the same spotlight as vitamin D or omega-3s, but its role in energy, cognition, and nervous system function is just as crucial. Fortunately, the Paleo framework – rich in wholefoods and naturally low in processed ingredients – makes it easy to meet your needs. From pork and seeds to greens and tropical fruit, you’re already halfway there by embracing a real food philosophy.
Pay attention to the nutrients behind the scenes – and your body will thank you for it.
So, what do you think – are you going to include more B1-rich foods into your diet? Maybe you have good recipes to share for using these specific foods? Do share in the comments!
