As more people seek natural remedies to promote restful sleep, vitamin B1 is gaining attention for its potential role in supporting better sleep quality.
Though best known for supporting metabolism and nerve health, vitamin B1 may also play a role in maintaining a healthy sleep-wake cycle.
Learn how to promote optimal vitamin B1 levels with nutritious whole foods and discover simple strategies to improve sleep quality naturally.
What is vitamin B1?
Vitamin B1, also known as thiamine, is an essential nutrient that plays a crucial role in maintaining normal nerve functions and converting food into energy.
Research published in Bioscience Reports suggests that thiamine acts as a critical coenzyme, facilitating the body’s metabolism of carbohydrates, fats, and proteins.1
These macronutrients serve as primary energy sources, and thiamine helps convert them into usable fuel, supporting functions from brain activity to muscle movement and cellular repair.
Because thiamine is a water-soluble vitamin and isn’t stored in the body, regular dietary intake is critical to maintain optimal levels.
Maintaining consistent vitamin B1 intake through nutrient-dense whole foods helps sustain optimal energy production while supporting physical and mental health.
To meet daily needs, the National Institutes of Health (NIH) recommends a daily intake of 1.2 milligrams (mg) of vitamin B1 for adult men, and 1.1 mg for adult women.2
For women who are pregnant or breastfeeding, the recommended intake recommendations rise to 1.4 mg.
Watch the video below to discover a common cause of sleep apnea.
How vitamin B1 helps you sleep
Thiamine, commonly referred to as an anti-stress vitamin, may help boost immune health and support the body in coping with physical and mental stress, factors which can contribute to poor sleep quality.
Furthermore, vitamin B1 plays a role in the function of enzymes that regulate the production of neurotransmitters such as acetylcholine, a key component for maintaining sleep-wake cycles.
This may explain why individuals with low vitamin B1 status often report that they find it difficult to fall and stay asleep.
“Consuming adequate amounts of vitamin B1 through food sources can help ensure the body has the necessary nutrients to maintain a balanced stress response and support healthy sleep patterns,” explains Dr. Berg.
Symptoms of vitamin B1 deficiency
In addition to poor sleep, those with inadequate vitamin B levels may experience other potential symptoms.
These may include:
- Tiredness
- Changes in appetite
- Digestive discomfort
- Upset stomach
- Muscle discomfort
- Difficulty concentrating
- Mental cloudiness
The best natural sources of vitamin B1
Fortunately, obtaining adequate amounts of vitamin B1 is relatively easy, as it can be found in a wide range of nutritious and delicious foods.
Here are some of the best natural sources of vitamin B1 to help optimize sleep.
Eggs
Both the egg yolk and the egg white contain vitamin B1, with the yolk offering slightly higher concentrations of this essential nutrient.
In addition to vitamin B1, egg yolks are also packed with other important B vitamins, including B2, B5, and B6, all of which play key roles in energy metabolism and overall health.
Eggs are also dietary sources of vitamin D and choline, which play a role in neurotransmitter activity and may help promote healthy sleep patterns.
To get the maximum nutritional benefit from eggs, opt for pasture-raised options. These varieties tend to have a higher nutrient content while reducing your exposure to potentially harmful chemicals and antibiotics.
Pork
A study published in Meat Science highlights that pork is an excellent source of vitamin B1, providing approximately 97 percent of the recommended daily intake.3
It also contributes significantly to other B vitamins, accounting for approximately 26 percent of vitamin B2, up to 44 percent of vitamin B6, and 37 percent of vitamin B12 requirements.
In addition to its nutritional value, pork is a versatile ingredient and can be prepared in various ways, such as roasting, grilling, braising, or pan-frying, making it a flexible and flavorful way to meet the body’s protein requirements.
Seeds and nuts
Edible seeds, such as sunflower, flax, sesame, and pumpkin seeds, are exceptional natural sources of vitamin B1, in addition to offering essential minerals, including magnesium, iron, and zinc.
Beyond their vitamin and mineral content, these seeds also provide healthy fats, dietary fiber, and high-quality protein, making them a valuable addition to a nutritious whole-food diet.
Similarly, nuts such as almonds, pistachios, walnuts, and peanuts contain vitamin B1 as well as antioxidants and other natural compounds that may help maintain mental clarity and metabolic balance.
Incorporating a variety of seeds and nuts into your meal plan is an effective way to support optimal vitamin B1 levels, along with other essential nutrients needed for cellular function and energy production.
Trout
Trout is a great source of vitamin B1, with a 3-ounce (85-gram) cooked serving offering a substantial amount of thiamine. This nutrient-dense fish not only supports energy production but also contributes to overall health.
This popular oily fish is also packed with other B vitamins, including niacin and riboflavin, which collectively support energy metabolism and nerve function.
Furthermore, trout is a valuable source of omega-3 fatty acids, which have been extensively studied for their potential benefits for brain function and heart health.
More tips for a better night’s sleep
While maintaining optimal vitamin B1 levels may play a role in supporting a good night’s rest, other beneficial changes can further enhance your nighttime routine and optimize sleep.
Here are several tips to help you wind down and naturally support healthy sleep patterns.
1. Prioritize magnesium-rich foods
According to research published in Sleep, higher dietary magnesium intake is associated with improved sleep quality and a lower likelihood of getting less than seven hours of sleep per night.4
The authors summarize, “Findings from this longitudinal study support the hypothesis that Magnesium intake was associated with better sleep quality and the recommended sleep duration of 7 to 9 hours.”
It’s believed that magnesium plays a crucial role in regulating the production of melatonin, a key sleep hormone that helps regulate the sleep-wake cycle.
Some of the best magnesium-rich foods include spinach, avocados, almonds, dark chocolate, and leafy green vegetables.
2. Avoid caffeine and alcohol
Caffeine, commonly found in coffee, tea, and energy drinks, is a powerful stimulant that can keep you awake for several hours after consumption.
For this reason, it’s best to avoid caffeine in the afternoon or evening to prevent it from interfering with your ability to fall asleep at night.
Similarly, while alcohol might help you fall asleep faster, it often disrupts sleep quality as it interferes with normal rapid eye movement (REM) sleep.
This sleep stage is associated with deep rest and cognitive restoration, and compromised REM sleep can leave you feeling less refreshed the next day. As a result, you may wake up feeling groggy and unfocused, and at increased risk of ongoing sleep issues.
Moreover, alcohol may worsen snoring and obstructive sleep apnea, which are common causes of disrupted sleep.
3. Create a consistent sleep schedule
Establishing a consistent sleep routine can greatly improve the quality of your rest, as the body is regulated by an internal clock known as the circadian rhythm, which governs our sleep-wake cycle.
To achieve this, aim to go to bed and wake up at the same time each day, even on weekends. By maintaining a consistent schedule, you can help synchronize this internal clock, which has been linked to better sleep health and longer sleep duration.
4. Reduce blue light before bed
Exposure to screens from phones, tablets, or televisions can suppress melatonin production, and using electronic devices before bed can make it harder to fall asleep and stay asleep.
To counteract this, it’s advisable to limit screen time at least one hour before bed and if you need to use screens, enable blue light filters or switch your devices to night mode if possible.
These settings can help reduce the disruption of blue light on your body’s natural sleep-wake cycle.
Key takeaways
Vitamin B1 for sleep may support more restful nights by promoting the production of acetylcholine, a neurotransmitter involved in regulating the sleep cycle.
Incorporating vitamin B1-rich foods, such as pork, trout, seeds, and nuts, into your diet, combined with healthy sleep hygiene practices, can help support more restorative and restful sleep.
FAQ
1. Is vitamin B1 good for sleep?
Yes, vitamin B1 has been found to play a role in the function of enzymes that help regulate neurotransmitters like acetylcholine, which is involved in maintaining the sleep-wake cycle.
2. Can B1 deficiency cause insomnia?
Yes, thiamine deficiency has been linked to an increased risk of various sleep disorders, including an increased risk of insomnia and restless sleep.
3. What are the signs of vitamin B1 deficiency?
Signs of vitamin B1 deficiency may include excessive daytime tiredness, mood changes, muscle discomfort, and poor sleep patterns.
4. What foods are high in vitamin B1?
Foods rich in vitamin B1 include pork, trout, nuts, and seeds. Additionally, vegetables such as Brussels sprouts, spinach, and asparagus offer moderate amounts of this essential nutrient.
