Thiamine (B1) During Pregnancy

Updated: December 26th, 2023

In this article:

★ WHAT IS VITAMIN B1 GOOD FOR DURING PREGNANCY?

★ IS THIAMINE SAFE DURING PREGNANCY?

★ HOW MUCH B1 CAN A PREGNANT WOMAN TAKE?

★ THIAMINE DEFICIENCY SYMPTOMS DURING PREGNANCY

★ WHAT IS BERIBERI?

★ FOOD SOURCES OF VITAMIN B1

★ BEST PRENATAL VITAMIN

Did you know Thiamine was the first B vitamin to be discovered, coining its name Vitamin B1?

I’m sure you’ve all heard that the entire B complex of eight vitamins plays a critical role in your health and your baby’s during those special nine months. But why is vitamin B1 specifically important?

Today, we will dive deeper into thiamine benefits during pregnancy, as well as the side effects of thiamine deficiency, and vitamin B1 food sources. 

★ WHAT IS VITAMIN B1 GOOD FOR DURING PREGNANCY?

Vitamin B1, also known as Thiamine vitamin, is needed for glucose metabolism enabling you and your baby to use carbohydrates as energy [1]. In pregnancy, thiamine plays a major role in the development of the baby’s brain. It’s also essential for proper nerve, muscle, and heart function for both the mother and baby [3].

Like all the B vitamins, thiamin is a water-soluble vitamin, meaning the body does not store them. Some additional vitamin b1 benefits are strengthening the immune system and improving the body’s ability to tolerate stressful conditions [1]. Some people even call it the “anti-stress” vitamin.

By ensuring proper nerve function, thiamine helps keep you feeling your best throughout this special time. So, make sure to include enough thiamine in your diet to support your nervous system health and overall well-being. Your baby and you deserve it!

★ IS THIAMINE SAFE DURING PREGNANCY?

No need to worry, thiamine is safe during pregnancy. In fact, it is an essential nutrient for the healthy development of the fetus [3] and has many health benefits.

You should always check with your healthcare provider for medical advice if you need additional thiamine supplements during pregnancy. 

★ HOW MUCH B1 CAN A PREGNANT WOMAN TAKE?

The recommended daily intake of thiamine during pregnancy is 1.4 mg per day for all ages. Women carrying more than one fetus may need a high dose of thiamine [1].

★ THIAMINE DEFICIENCY SYMPTOMS DURING PREGNANCY

Although vitamin b1 deficiency is rare in the United States, it’s important for both non-pregnant and pregnant women to consume the recommended daily intake from dietary sources and/or their prenatal vitamins. 

Early signs of deficiency include:

• Nausea
• Weakness
• Fatigue.

★ WHAT IS BERIBERI?

Severe deficiencies of vitamin B1 are known as beriberi in two forms - Dry Beriberi and Wet Beriberi. If left untreated, beriberi can be life-threatening.

Dry Beriberi affects the nervous system by causing nerve damage that can lead to muscles becoming weak. 

Wet Beriberi affects the cardiovascular system. In extreme cases, wet beriberi can cause congestive heart failure [2]

Symptoms of Dry Beriberi include:

• Mental confusion
• Pain
• Tingling
• Nausea
• Difficulty walking
• Loss of feeling in upper and lower extremities
• Loss of muscle function or paralysis of the lower legs

Symptoms of Wet Beriberi include:

• Shortness of breath with activity
• Awakening from sleep short of breath
• Swelling of the lower legs
• Increased heart rate

Beriberi has been associated with Wernicke-Korsakoff syndrome, two forms of brain damage caused by a lack of thiamine in your body.

★ FOOD SOURCES OF VITAMIN B1

Consuming natural foods is one of the best ways to deal with vitamin deficiencies.

Here is a list of natural thiamine food sources:

• Peas
• Oats
• Lean pork
• Lentils
• Pecans
• Salmon
• Nuts
• Dried Beans
• Wheat Germ
• Nutritional Yeast
• Whole Grain Pasta
• Fortified bread or Cereals

TRY OUT THIS THIAMINE RICH RECIPE!

Red Lentil Soup (3.4 mg of Thiamine)

• Water (2 cups)
• Red Lentils (4 ¼ cup)
• Red Tomatoes (2 cups)
• Olive Oil (1 tbsp)
• Garlic (2 clove)
• Celery (1 large stalk)
• Carrots (1 1/3 cup chopped)
• Onion (1 medium)
• Lemon (1 fruit without seeds)
• Spearmint (2 tbsp)

PREPARATION

1. In a large pot, heat olive oil over medium heat until hot. Add onion and garlic, and sauté until golden, about 4 minutes.
2. Stir in red tomatoes, add a pinch of salt and black pepper, and sauté for 2 minutes longer.
3. Add 2 cups of water, lentils, carrots, and celery. Bring to a simmer, then partially cover the pot and turn the heat to medium-low. Simmer until the lentils are soft, about 30 minutes. Taste and add more salt if necessary.
4. Using an immersion or regular blender or a food processor, purée half the soup, then add it back to pot. Soup should be somewhat chunky.
5. Reheat soup if necessary, then stir in lemon juice and mint. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.

★ BEST PRENATAL VITAMIN

The Feed Mom and Me Prenatal Vitamin is one of the best over-the-counter prenatal Vitamins.

This prenatal is formulated by an OBGYN & Registered Dietitian, containing all the nutrients needed during and after pregnancy. Each small and easy-to-swallow pill is packed with 22 key natural nutrients to provide nutritional support for you and your breastfeeding newborn. It contains calcium, iron, folate, vitamins A, E, C, D, and B complex, iron, choline, DHA, magnesium, iodine, selenium, and zinc.

The vegetarian formula is free of artificial colors and flavors, chemicals, preservatives, non-GMO, non-dairy, soy-free, and is gluten-free. Each of their capsules contains B6, Organic Ginger, and Peppermint Powder, which can help alleviate morning sickness and nausea.

Adding to that, it is a women-owned company. Who better than a female would understand pregnancy!

For more info on the importance of Vitamin B complex during pregnancy, check out our blog Vitamin B12 Benefits During Pregnancy