Once we eat that sandwich or bowl of pasta, it takes much more than just chewing our food to release all those energy giving carbohydrates. It involves many enzymes and a series of chemical reactions to convert our food to energy, and thiamin forms an essential part of this process.

Thiamin is also involved in the proper functioning of our nervous system. Our nervous system relays messages from one part of our body to another; from our brain to our organs and from one organ to another. This system keeps our body functioning as one. It keeps our body coordinated on both the inside and outside, and well adjusted to its surrounding environment. Imagine if we couldn’t sense how cold it was outside, we’d eventually contract hypothermia; or if our stomach didn’t communicate with our brain, we’d never know when we’re full; or if we couldn’t socially interact with others. Our nervous system plays a part in all of these sensations and thiamin is one of the vitamins needed for its maintenance. In addition to this, thiamine is also needed for proper heart functioning.

Thiamin is a water soluble vitamin. This means our body doesn’t store it large, sustaining amounts and we can only absorb so much at once. Consuming an excess of thiamin, like in large doses from vitamin supplements, is instead excreted in our urine. The best way to stay on top of our thiamin intake, is to get a good daily dose from natural food sources and to space our intake over the day.

A thiamin deficiency effects the conversion of carbohydrates to energy. This can cause a decrease in our appetite and a reduction in our energy levels. It can also effect our nervous system, characterized by tingling hands and feet, and it may also lead to heart problems.

An extreme thiamin deficiency can cause Beri-Beri and there are two types; wet and dry.

Dry Beri-Beri causes damage to the nervous system, also called neuropathy. Sufferers may experience pins and needles or loss of sensation in the arms and legs, muscle pain and tenderness, plus abnormal reflexes.

Wet Beri-Beri has all the symptoms of dry beri-beri, but it also effects the heart and causes edema. It can cause a rapid heart beat, heart enlargement, breathing problems and ultimately heart failure. Edema is the retention of water in the body, and it often effects the lower limbs.

Beri-Beri is a severe thiamin deficiency that’s seen more in malnourished populations, those with severe eating disorders, or in people with underlying health problems. Alcoholism is the main cause of thiamin deficiency in westernized countries.

Thiamin is found in the bran and germ of many grains. So refined grain products, like white flour, have had most of the nutrients removed. As a result, many refined white flours are fortified with thiamin. This helps to reduce deficiencies, especially in westernized countries where diets contain many products made with this refined white flour. If we chose whole grain or wholemeal products, then we can get more of the natural thiamin present in these foods.