Thiamine (B1) & Riboflavin (B2): What They Do (India)
Thiamine (B1) and riboflavin (B2) are two B-complex vitamins that help your body turn food into usable energy. B1 is involved in carbohydrate metabolism and nerve function, while B2 supports energy release, healthy skin and eyes, and helps other B vitamins work. Both are water-soluble, so you need them regularly from food.
- Thiamine (B1) is involved in converting carbohydrates into energy and in normal nerve and heart function.
- Riboflavin (B2) helps release energy from food, supports healthy skin, eyes and the lining of the mouth, and activates other B vitamins like B6 and folate.
- Polished white rice and heavily refined wheat lose much of their thiamine, which matters in a rice- and roti-heavy Indian diet.
- Dairy is a leading riboflavin source, so vegans and low-dairy vegetarians in India can more easily run low on B2.
- Both are water-soluble and not stored in large amounts, so a steady daily intake from whole grains, legumes, greens, dairy or fortified foods matters more than an occasional big dose.
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Meet the two "energy" B vitamins
Thiamine and riboflavin rarely make headlines the way B12 or vitamin D do, but they quietly do a lot of the daily work that keeps you feeling awake and steady. Both belong to the B-complex family, both are water-soluble, and both act mainly as coenzymes — helper molecules that let your cells extract energy from the food you eat. Because they aren't stored in large amounts, your body relies on a fairly regular intake rather than a one-time top-up.
They matter in an Indian context for a specific reason: our staple grains and cooking habits can quietly strip these vitamins out. Understanding what each one does — and where the everyday gaps appear — makes it much easier to eat in a way that keeps both topped up.
What thiamine (vitamin B1) does
Thiamine is best known as the vitamin that helps your body burn carbohydrates for fuel. In practical terms, it is involved in several jobs you feel day to day:
- Energy from carbs: B1 is a coenzyme in carbohydrate metabolism, so it is directly involved in turning the rice, roti and grains on your plate into usable energy.
- Nerve function: thiamine is needed for healthy nerve signalling, which is why severe deficiency is associated with tingling, weakness and numbness in the legs.
- Heart and muscle: it supports normal heart and muscle function as part of everyday energy metabolism.
The classic thiamine-deficiency disease is beriberi, historically linked to diets built almost entirely on polished white rice. That history is relevant here: milling and polishing rice removes the bran and germ, where much of the thiamine sits. A diet dominated by refined white rice and maida, with few whole grains or legumes, provides less B1 than most people assume.
What riboflavin (vitamin B2) does
Riboflavin is the quieter partner, but it is involved in an impressive range of functions:
- Energy release: B2 forms the coenzymes FAD and FMN, which are central to releasing energy from carbohydrates, fats and protein.
- Skin, eyes and mouth: riboflavin supports healthy skin, normal vision and the lining of the mouth — which is why low levels are associated with cracks at the corners of the mouth and a sore tongue.
- Helps other vitamins work: B2 is needed to activate vitamin B6 and to help convert folate and niacin into their usable forms, so a shortfall can ripple across the whole B-complex.
- Antioxidant support: it is involved in recycling the body's own antioxidant, glutathione.
One quirk worth knowing: riboflavin is sensitive to light. This is part of why milk is traditionally sold in opaque containers — sunlight slowly breaks the B2 down. It's also harmless but startling that high riboflavin intake can turn urine bright yellow; that's just the body clearing what it doesn't need.
Food sources of B1 and B2 in India
The good news: both vitamins are widely available in everyday Indian foods if your diet includes whole grains, legumes, greens and (for B2) dairy. Here's a quick comparison.
| Food | Thiamine (B1) | Riboflavin (B2) |
|---|---|---|
| Whole grains, millets, brown rice, oats | Good source | Some |
| Dals, legumes, rajma, chana | Good source | Some |
| Milk, curd, paneer, cheese | Some | Excellent source |
| Green leafy vegetables (spinach, methi) | Some | Good source |
| Nuts, seeds, peanuts, sunflower seeds | Good source | Some |
| Mushrooms | Some | Good source |
| Polished white rice, maida | Low (lost in milling) | Low |
Notice the last row. A very common Indian eating pattern — lots of polished white rice or refined-flour foods, with modest whole grains and legumes — is exactly the one most likely to be low in thiamine. And because dairy is a leading source of riboflavin, vegans and people who eat little dairy have a harder time hitting B2. Our guide to plant protein with added vitamins in India explains why the "vitamins built in" approach suits plant-forward eaters.
Signs your intake may be low
Outright deficiency of either vitamin is uncommon where diets are varied, but low-ish intakes can still leave you below par. Signs studies associate with low thiamine or riboflavin include:
- Persistent tiredness or feeling low on energy despite rest
- Cracks or sores at the corners of the mouth, a sore red tongue, or chapped lips (more typical of low B2)
- Tingling, numbness or weakness in the legs (more typical of low B1)
- Sensitive or gritty-feeling eyes, or trouble in bright light (associated with low B2)
These signs overlap with many other conditions, so treat them as a prompt to review your diet or see a doctor — not a diagnosis. This article is educational and not a substitute for medical advice.
How much do you need, and how KABO compares
The ICMR-National Institute of Nutrition sets India-specific reference intakes for both vitamins. For adults, thiamine needs sit a little above 1 mg per day and riboflavin somewhat higher, with exact figures varying by age, sex, activity and pregnancy. Because both are water-soluble and turned over daily, consistency matters more than a large one-off dose.
| Vitamin | KABO per 54g serving | Everyday role |
|---|---|---|
| Thiamine (B1) | 0.75 mg | Carbohydrate metabolism, nerve function |
| Riboflavin (B2) | 0.85 mg | Energy release, skin, eyes, activating other B vitamins |
A shake isn't meant to replace real food, but a dependable daily contribution of both vitamins — alongside the rest of the B-complex — is a sensible safety net for a plant-forward Indian diet. Getting these vitamins together, rather than chasing one at a time, is the core idea behind whole-body nutrition, which we cover in our whole-body nutrition complete guide.
Why KABO is a strong fit
KABO makes it easy to keep both vitamins topped up in a plant-based routine: each 54g serving delivers 0.75 mg of thiamine (B1) and 0.85 mg of riboflavin (B2) as part of a complete B-complex — including B3 (10 mg), B5 (5 mg), B6 (1 mg), 220 mcg folic acid, 2 mcg B12 and 40 mcg biotin — so the family of "energy" vitamins arrives together, the way the body actually uses them. Because B2 comes largely from dairy, KABO matters especially for vegans and low-dairy vegetarians: it's dairy-free and lactose-free yet still supplies riboflavin in a stated amount. In total KABO provides 26 vitamins & minerals plus 23.11 g of complete plant protein from pea and brown rice in one scoop. It also includes shiitake and maitake mushrooms and spinach — naturally B2-friendly foods — among its 60+ superfoods, along with 8 billion CFU probiotics and 5 digestive enzymes. KABO is FSSAI-licensed, uses no artificial sweeteners, and is rated 4.88 out of 5 by 500+ verified buyers.
Frequently asked questions
What is the difference between vitamin B1 and B2?
Both are B-complex vitamins involved in turning food into energy, but they play different roles. Thiamine (B1) is especially involved in carbohydrate metabolism and nerve function, so it helps your body use the rice, roti and grains you eat. Riboflavin (B2) helps release energy from carbs, fats and protein, supports healthy skin, eyes and the mouth lining, and is needed to activate other vitamins like B6 and folate. Most people benefit from getting both together.
What are the benefits of vitamin B1 and B2?
Thiamine is involved in converting carbohydrates into usable energy and in normal nerve, heart and muscle function. Riboflavin supports energy release from food, healthy skin, normal vision and the lining of the mouth, and helps recycle the body's antioxidant glutathione. Because riboflavin also activates other B vitamins, adequate B2 helps the whole B-complex work properly. These are supportive roles as part of a balanced diet, not cures for any condition.
Which Indian foods are rich in vitamin B1 and B2?
For thiamine (B1), good options include whole grains and millets, brown rice, oats, dals and legumes, peanuts, and seeds. For riboflavin (B2), dairy such as milk, curd and paneer is a leading source, along with green leafy vegetables like spinach and methi, mushrooms, and eggs for those who eat them. A diet built mainly on polished white rice and refined flour tends to be low in both, since milling removes much of the B1.
Why might vegetarians and vegans in India run low on riboflavin?
Because dairy is one of the richest and most reliable sources of riboflavin. Lacto-vegetarians who regularly eat milk, curd and paneer are reasonably protected, but people who eat little dairy, and vegans in particular, depend more on greens, mushrooms, legumes and fortified foods to hit their B2. It's very doable on a plant-based diet, but it takes a bit more planning, which is why fortified foods or an all-in-one shake with the amount stated can help close the gap.
What are the symptoms of vitamin B1 or B2 deficiency?
Low thiamine is associated with fatigue, and in more severe cases tingling, numbness or weakness in the legs. Low riboflavin is associated with cracks at the corners of the mouth, a sore red tongue, chapped lips, and sensitive or gritty-feeling eyes. Both can contribute to low energy. These signs overlap with many other conditions, so they are a reason to review your diet or get checked by a doctor, not a self-diagnosis.
Does cooking or milling destroy these vitamins?
To an extent, yes. Thiamine is water-soluble and heat-sensitive, so a lot can be lost in the water used for boiling grains or dals if that water is discarded, and much of it is removed when rice is polished or wheat is heavily refined. Riboflavin is fairly heat-stable but sensitive to light, which is why milk keeps better in opaque containers. Choosing whole or minimally processed grains and not over-discarding cooking water helps you retain more of both.
How much vitamin B1 and B2 does KABO provide?
Each 54g serving of KABO provides 0.75 mg of thiamine (B1) and 0.85 mg of riboflavin (B2), delivered alongside the rest of the B-complex — B3, B5, B6, folic acid, B12 and biotin — plus 26 vitamins and minerals and 23.11 g of complete plant protein in total. It's a convenient daily contribution to both vitamins, especially useful for plant-forward and dairy-free eaters. It complements a balanced diet rather than replacing whole foods. Explore KABO Butter Coffee.
Can I take B1 and B2 every day?
For most people, yes — both are water-soluble, turned over regularly, and generally considered low-risk at the amounts found in food and everyday fortified products, because the body clears what it doesn't use (bright-yellow urine after B2 is simply that in action). The goal is to reliably meet your daily requirement rather than to megadose. If you're pregnant, on medication or have a medical condition, check your needs with a doctor or registered dietitian.
Thiamine and riboflavin are easy to overlook, but they're doing real daily work — and both are simple to top up if your diet includes whole grains, greens, legumes and, for B2, either dairy or a fortified source. KABO's Butter Coffee shake includes 0.75 mg of B1 and 0.85 mg of B2 within a full B-complex, plus 23.11g of complete plant protein in one dairy-free scoop. It's not a medical treatment, but it's a reliable way to keep the energy vitamins covered. Explore KABO Butter Coffee.