This important vitamin \u201chelps the body convert carbohydrates into energy and supports cognitive and neuromuscular health,\u201d according to Dr. Eve Elizabeth K. Pennie<\/a>, a general practitioner, clinical research professional and medical expert.<\/p>\n According to a September 2021 review in the journal Cells<\/a>, different patient populations across various studies have shown rates of thiamine deficiency ranging from 20% to over 90%. This review speculates that a modern lifestyle is to blame, with certain habits and medications hindering thiamine absorption.<\/p>\n Given how critical thiamine is for our bodies and brains, it seems like more people would be talking about it. Yet it is often overlooked in favor of more popular vitamins, like vitamin B12<\/a>, vitamin D, magnesium, probiotics and iron. <\/p>\n Still, that doesn\u2019t make thiamine any less important. And if you don\u2019t have enough of it, your body will let you know.<\/p>\n HuffPost spoke to experts to learn more about the importance of this nutrient, the signs you may be deficient and how to get more of it.<\/p>\n What are the signs you might be deficient in vitamin B1?<\/p>\n A thiamine deficiency can cause physical and mental symptoms that affect your day-to-day life.<\/p>\n \u201cEarly signs of deficiency can include fatigue, irritability, poor concentration, muscle weakness, and in more advanced cases, neurological symptoms like numbness or blurred vision,\u201d Pojednic explained. <\/p>\n Irritability, difficulty with short-term memory, loss of appetite and nausea are also signs you aren\u2019t getting enough<\/a> of this essential vitamin. The problem is that these symptoms could also be side effects of many other health problems, so a thiamine deficiency might be the last thing you expect.<\/p>\n Pennie said the dangers come when your vitamin B1 deficiency continues. \u201cAs it worsens, symptoms can include numbness or tingling, muscle weakness, difficulty walking, and, in severe cases, neurologic conditions, like Wernicke encephalopathy (WE) with confusion and vision changes,\u201d she explained.<\/p>\n WE is a rare neurologic disorder<\/a> caused by thiamine deficiency that must be promptly treated to prevent permanent neurological damage. It\u2019s important to see a doctor if you believe you have a thiamine deficiency or any of the symptoms of WE.<\/p>\n fcafotodigital via Getty Images<\/p>\n Thiamine, or vitamin B1, is found in foods like salmon, lentils, whole grain breads and more.<\/p>\n Certain populations are more prone to thiamine deficiencies.<\/p>\n \u201cDeficiency is common in certain groups because thiamine stores are limited and easily depleted,\u201d Pennie explained. <\/p>\n For example, if you tend to have a diet high in processed carbohydrates or have experienced chronic alcohol misuse, malnutrition, gastrointestinal disorders or bariatric surgery, you have an increased risk for thiamine deficiency.<\/p>\n \u201cIncreased metabolic demand, such as illness or pregnancy, can also contribute,\u201d she added.<\/p>\n In addition to the factors mentioned above, Pojednic said that people with diabetes and older adults may also be at higher risk for a thiamine deficiency. Using diuretics and other types of medication<\/a> can slow absorption and increase your risk of deficiency as well.<\/p>\n The good news is that a severe thiamine deficiency is rare in developed countries, according to Pojednic. She credits food fortification for providing the necessary daily thiamine for most people.<\/p>\n Can you have too much thiamine?<\/p>\n Don\u2019t worry about overdoing your thiamine intake. <\/p>\n \u201cIt\u2019s very rare to have too much thiamine since excess is typically excreted in urine, and toxicity is uncommon even with supplementation,\u201d Pojednic said. \u201cThe bigger issue for most people isn\u2019t excess but ensuring consistent intake.\u201d<\/p>\n Pennie warned that it\u2019s crucial to catch a potential deficiency before it\u2019s too late. \u201cEarly recognition is important because an untreated deficiency can lead to serious but often preventable complications,\u201d she said.<\/p>\n How to increase your vitamin B1 intake:<\/p>\n![\"Thiamine,](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/05\/6a01fdd1180000b255d66f12.jpeg\")
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