The Essential Power of Thiamine (Vitamin B1) on Growth
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Tiempo de lectura 4 min
During childhood and adolescence, growth happens in all directions—bones stretch, muscles strengthen, and the brain continually reshapes itself. While calories and protein often take the spotlight, micronutrients like thiamine (Vitamin B1) are quietly at work behind the scenes, driving these complex processes.
Though required in small amounts, thiamine plays a foundational role in energy metabolism, neurological development, and cell function—making it essential during the most dynamic years of physical and mental growth [⁴]. It’s one of the key nutrients often found in kids growth vitamins, which are designed to support these crucial developmental stages.
What Is Thiamine and What Does It Do?
Thiamine, also known as Vitamin B1, is a water-soluble vitamin involved in converting food—particularly carbohydrates—into usable energy. It functions as a coenzyme, assisting enzymes in carrying out reactions necessary for breaking down glucose [¹].
But thiamine's role goes beyond fueling energy:
It supports the development of the nervous system, helping maintain proper nerve signaling [²].
It helps regulate muscle contractions, including the activity of the heart [³].
It contributes to cognitive function and has been linked to attention, memory, and learning in children [⁴].
Without enough thiamine, energy production slows down—and that can show up in subtle or serious ways, especially in growing bodies.
Why Thiamine Matters During Growth Spurts
The body’s demand for nutrients increases significantly during puberty and early development. Cells divide rapidly, organs mature, and the brain undergoes major remodeling. All of this requires efficient metabolism and consistent nutrient delivery [⁵].
Thiamine helps:
Provide energy for bone growth and muscle repair [⁵]
Support brain activity during periods of high learning and emotional stress [⁵]
Maintain healthy digestion and appetite, both of which influence physical growth [⁵]
When thiamine levels are adequate, the body is better equipped to convert food into fuel , recover after physical activity, and stay mentally sharp [⁵].
Signs of Thiamine Deficiency in Children
Although full-blown thiamine deficiency (beriberi) is rare in developed countries, marginal or subclinical deficiency can still occur [⁷] —especially in picky eaters, kids with restricted diets, or those recovering from illness.
Possible signs include:
Fatigue or low energy [¹]
Poor concentration [¹]
Irritability or mood changes [¹]
Loss of appetite [¹]
Muscle weakness or tenderness [¹]
Slowed growth or poor weight gain [¹]
Children and teens with higher energy needs—such as athletes, those in puberty, or kids under chronic stress—may require more thiamine than they’re getting from their diets [⁵]. This is where kids growth vitamins may help bridge the gap and support overall health and development.
Brain Development and Cognitive Benefits
A growing body of research highlights thiamine’s importance in brain development and executive function—especially in younger bodies.
One study found that infants with low thiamine exposure during their first year showed long-term cognitive impairments years later, including language delays and coordination issues [⁶]. In school-age children, inadequate thiamine has been associated with difficulty focusing and learning, pointing to the vitamin’s role in supporting neurotransmitters like acetylcholine [⁷].
Best Dietary Sources of Thiamine
Thiamine is found in both animal and plant foods, but like many water-soluble vitamins, it isn’t stored in large amounts in the body. That’s why regular intake matters [⁶].
Here are some thiamine-rich foods to consider:
Whole grains : Brown rice, oats, and fortified cereals [⁵]
Legumes : Lentils, black beans, and peas [⁵]
Lean pork : One of the richest natural sources [⁵]
Nuts and seeds : Particularly sunflower seeds and flaxseeds [⁵]
Eggs and dairy : Provide small amounts but can add up [⁵]
Note: Highly processed foods like white bread or instant noodles are often stripped of natural thiamine during manufacturing.
Cooking and Storage Tips
Thiamine is sensitive to both heat and water . Overcooking or boiling foods can reduce thiamine content. To preserve it:
Steam or sauté instead of boiling
Store grains and legumes in cool, dry places
Choose minimally processed or whole food versions of carbohydrates
If your child is on a restricted diet, struggles with appetite, or has digestive concerns, a pediatrician may recommend a multivitamin that includes thiamine.
Special Considerations for Teens
As teens become more independent with their food choices, they may gravitate toward low-nutrient convenience foods. Energy drinks, sugary snacks, and highly processed meals are often poor in B vitamins —creating a nutrient gap even when calories are sufficient.
Increased physical activity, hormonal shifts, and academic stress can all raise thiamine needs. Supporting a teen’s diet with whole foods and regular meals helps ensure this essential vitamin isn’t overlooked [¹].
Conclusion
Thiamine may not be flashy or trending on health blogs, but its role in childhood and adolescent growth is undeniable. From powering muscle development to sharpening mental focus, this B-vitamin quietly supports the processes that shape healthy bodies and capable minds.
In a world full of distractions and quick fixes, helping kids and teens get consistent, quality nutrition—including thiamine—remains one of the most impactful ways to support their long-term development.
FAQs
Can thiamine really affect my child’s mood or behavior?
Yes. Low levels of thiamine can influence neurotransmitters involved in mood regulation, potentially contributing to irritability, anxiety, or low energy [⁴].
How much thiamine does a child or teen need daily?
The recommended daily intake varies by age. Children 4–8 years need about 0.6 mg/day , while teens may need 1–1.2 mg/day depending on gender and activity levels [⁵].
Is it safe to supplement with thiamine?
Thiamine is generally safe and well-tolerated, especially since excess is excreted in urine. However, supplementation should always be discussed with a healthcare provider.
References
Manzetti, S., Zhang, J., & van der Spoel, D. (2014). Thiamin function, metabolism, uptake, and transport. Biochemistry, 53(5), 821–835. Retrieved from https://pubmed.ncbi.nlm.nih.gov/24460461/ .
Gibson, G. E., Hirsch, J. A., Fonzetti, P., & Jordon, B. D. (2016). Vitamin B1 (Thiamine) and the Brain: Mechanisms, Dose and Efficacy in Human Studies. Current Alzheimer Research, 13(8), 848–859. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26971083/ .
Singleton, C. K., & Martin, P. R. (2001). Molecular mechanisms of thiamine utilization. Current Molecular Medicine, 1(2), 197–207. Retrieved from https://pubmed.ncbi.nlm.nih.gov/11899071/ .
Benton, D., & Donohoe, R. (1999). The effects of nutrients on mood. Public Health Nutrition, 2(3a), 403–409. Retrieved from https://pubmed.ncbi.nlm.nih.gov/10610080/ .
Institute of Medicine (US) Panel on Micronutrients. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK114306/.
Fattal-Valevski, A., Kesler, A., Sela, B. A., Nitzan-Kaluski, D., Rotstein, M., & Brandriss, N. (2005). Outbreak of life-threatening thiamine deficiency in infants in Israel caused by a defective soy-based formula. Pediatrics, 115(2), e233–e238. Retrieved from https://pubmed.ncbi.nlm.nih.gov/15687431/ .
Lakhan, S. E., & Vieira, K. F. (2008). Nutritional therapies for mental disorders. Nutrition Journal, 7(1), 2. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18208598/
*Individual results may vary. Factors such as age, genetics, and lifestyle play a role in achieving desired outcomes.
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