Some “influencers” tend to have an idealized view of historical nutrition. The reality is more complex. Historically, nutritional status varied greatly by region, era, season, social class, and access to diverse foods. Nutritional deficiencies absolutely occurred in the past, sometimes frequently. The idea that everyone "used to be healthier" because the soil was richer or because they ate more meat or natural foods doesn't capture the full picture.
Here's a nuanced breakdown, specifically looking at Vitamin B1 (Thiamine) as an example:
How Did Historical Populations Get Vitamin B1 (Thiamine)?
Thiamine (Vitamin B1) is crucial for energy metabolism and neurological function. Natural dietary sources include:
Animal products: Meat (especially pork), liver, fish, eggs
Whole grains: Especially grains that retain their bran and germ, such as unrefined wheat, barley, oats, millet, and rice (brown rice in particular)
Legumes and nuts: Beans, lentils, peanuts, sunflower seeds, almonds
Historically, how you obtained B1 depended heavily on what you ate, which varied significantly:
Hunter-Gatherers:
Ate a diverse diet of meats, fish, nuts, tubers, berries, seeds, and insects, naturally providing adequate thiamine. However, during lean seasons or prolonged winters, deficiencies could still occur.Agricultural Societies (Ancient through Medieval):
Early agriculture often meant dependence on staple grains like barley, wheat, rye, maize (corn), millet, or rice. When grains were consumed whole, they provided adequate B1. But the processing of grains (milling to remove bran and germ) greatly reduced their vitamin content. This led directly to increased cases of deficiency diseases such as beriberi (caused by chronic thiamine deficiency).Rice-Dependent Cultures:
In Southeast Asia, historically rice-dependent cultures developed widespread beriberi when polished white rice (with bran and germ removed) became popular, notably in the 19th and early 20th centuries. The Japanese navy famously suffered from beriberi outbreaks until recognizing the link between refined rice and the disease.European Peasantry and Working Classes:
People relying heavily on refined flour (white bread) in industrializing societies (18th–20th century) often developed nutritional deficiencies, including thiamine deficiency. However, traditional foods (whole grain breads, legumes, potatoes, pork) helped prevent severe deficiency for many rural or traditional diets.Fermented Foods and Traditional Preparations:
Many historical societies fermented grains (sourdough breads, beers, fermented porridges), making nutrients more bioavailable and sometimes increasing vitamin content. Fermentation alone wasn’t always enough, though, to fully prevent deficiencies if the base foods were nutritionally limited.
Why Do People Today Take Supplements Like Benfotiamine (Vitamin B1 derivative)?
Today, reliance on supplements reflects several modern realities:
Processed Diets:
Contemporary diets often contain highly refined carbohydrates (white flour, sugar, polished rice) stripped of their natural nutrients.Reduced Intake of Organ Meats and Whole Foods:
Organ meats (liver, kidneys, heart) are rich in vitamins, including B1. Historically commonplace, today they're far less frequently consumed.Alcohol Consumption & Medication:
Alcohol consumption, as well as medications, certain diseases, and digestive issues, deplete thiamine levels or impair absorption, prompting supplementation.Environmental Stressors & Lifestyle Factors:
Stress, anxiety, caffeine, sugar, and poor gut health can increase nutrient demands or reduce absorption.Soil Quality & Agricultural Practices:
While it's sometimes overstated, there's legitimate evidence that modern agricultural practices have depleted micronutrients in certain foods compared to historical times.
Historical Idealization vs. Reality
It is correct to question the assumption that people historically enjoyed ideal nutrition. Nutrient deficiencies, including scurvy (Vitamin C deficiency), pellagra (Vitamin B3), beriberi (Vitamin B1), goiter (Iodine deficiency), and rickets (Vitamin D deficiency), were historically common, especially among poorer populations or isolated societies dependent on a limited range of staple foods.
Today, supplementation provides a convenient, consistent solution, especially when dietary or lifestyle factors make it challenging to consistently achieve optimal nutrient levels through diet alone. Supplements like benfotiamine—a form of Vitamin B1 with improved absorption and bioavailability—help ensure consistent adequate levels.
Conclusion
Historical nutrition was far from universally perfect. Though some people historically thrived on diverse, nutrient-rich diets, many faced significant nutritional deficiencies. Today’s supplements are simply a modern response to modern diets, lifestyles, food processing, and environmental stressors. They aren't necessarily a sign of weakness or inadequacy, but rather a pragmatic solution to maintaining health in our modern context.
