Vitamin B1
Thiamine
.svg)
NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin B1, also known as thiamine, helps convert carbohydrates into energy, which is crucial for brain and nerve function. It supports a healthy nervous system and heart.
You can get Vitamin B1 from foods like pork, fish, whole grains, nuts, seeds, and fortified cereals. Cooking methods like boiling can reduce its content, so use minimal water.
A deficiency in Vitamin B1 can lead to serious health issues like beriberi, which affects the heart and nervous system, and Wernicke-Korsakoff syndrome, which affects the brain.
Adult men need about 1.2 mg per day, while adult women need about 1.1 mg. Pregnant or breastfeeding women require around 1.4 mg daily. Consult a healthcare provider for personal advice.
Vitamin B1 supplements are generally safe, but high doses can cause stomach upset or allergic reactions. Always consult a healthcare provider before taking high doses to ensure safety.
Frequently Asked Questions
What does Vitamin B1 do?
Vitamin B1, also known as thiamine, is a vitamin essential for energy metabolism. It helps convert carbohydrates into energy, which is crucial for brain and nerve function. Thiamine is important for maintaining a healthy nervous system and heart. A deficiency can lead to serious health issues, so it's important to get enough through diet or supplements.
How can I get Vitamin B1 from my diet?
Vitamin B1, or thiamine, is found in various foods. Animal-based sources include pork and fish. Plant-based sources include whole grains, nuts, and seeds. Fortified foods like cereals and bread also provide thiamine. Absorption can be affected by alcohol consumption and certain medications. Cooking methods like boiling can reduce thiamine content, so it's best to use minimal water when cooking.
How does Vitamin B1 affect my health?
Vitamin B1 deficiency can lead to serious health issues. It can cause beriberi, which affects the heart and nervous system, and Wernicke-Korsakoff syndrome, which affects the brain. Symptoms include fatigue, irritability, and muscle weakness. Populations at risk include alcoholics, the elderly, and those with malabsorption issues. It's important to maintain adequate Vitamin B1 levels to prevent these conditions.
Who can have low levels of Vitamin B1?
Vitamin B1 deficiency is more common in certain groups. Alcoholics are at high risk due to poor dietary intake and absorption issues. The elderly may also be at risk due to decreased absorption and dietary intake. People with malabsorption conditions, such as celiac disease, are vulnerable. It's important for these groups to monitor their Vitamin B1 intake to prevent deficiency.
What diseases can Vitamin B1 treat?
Vitamin B1 is used to treat beriberi and Wernicke-Korsakoff syndrome, which are caused by its deficiency. It helps in energy metabolism, which is crucial for nerve and heart function. Evidence supports its use in these conditions, especially in individuals with a known deficiency. It's important to consult a healthcare provider for appropriate treatment.
How do I know if I have low levels of Vitamin B1?
Vitamin B1 deficiency is diagnosed through blood tests measuring thiamine levels. Symptoms like fatigue, irritability, and muscle weakness may prompt testing. A low thiamine level indicates deficiency. Additional tests may be done to identify underlying causes, such as malabsorption issues. It's important to address deficiency promptly to prevent serious health problems.
How much supplement of Vitamin B1 should I take?
The daily requirement of Vitamin B1 varies by age and gender. Adult men need about 1.2 mg per day, while adult women need about 1.1 mg. Pregnant or breastfeeding women require more, around 1.4 mg daily. There is no established upper limit for Vitamin B1, but it's important to meet these requirements through diet or supplements if necessary.
Will supplements of Vitamin B1 interfere with my prescription medicines?
Yes, Vitamin B1 supplements can interact with certain medications. For example, they may affect the effectiveness of some chemotherapy drugs. The interaction can alter how the body processes these medications, potentially reducing their effectiveness. It's important to consult with a healthcare provider before starting Vitamin B1 supplements if you are on prescription medications.
Is taking too much of Vitamin B1 harmful?
Vitamin B1 supplementation is generally safe, but excessive intake can cause side effects. High doses may lead to stomach upset or allergic reactions. There is no established upper limit for Vitamin B1, but it's best to avoid unnecessary supplementation. Always consult a healthcare provider before taking high doses to ensure safety and avoid potential harm.
What is the best supplement for Vitamin B1?
Vitamin B1, also known as thiamine, comes in different forms. Thiamine hydrochloride and thiamine mononitrate are common in supplements. They have similar bioavailability, which means the body absorbs them well. Side effects are rare, but some people may experience mild stomach upset. Choosing a form depends on personal preference and cost, as both are effective.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving | 1.2 | 100 |
| Egg noodles, enriched, cooked, 1 cup | 0.5 | 42 |
| Pork chop, bone in, broiled, 3 ounces | 0.4 | 33 |
| Trout, cooked, dry heat, 3 ounces | 0.4 | 33 |
| Black beans, boiled, ½ cup | 0.4 | 33 |
| English muffin, plain, enriched, 1 | 0.3 | 25 |
| Mussels, blue, cooked, moist heat, 3 ounces | 0.3 | 25 |
| Tuna, bluefin, cooked, dry heat, 3 ounces | 0.2 | 17 |
| Macaroni, whole wheat, cooked, 1 cup | 0.2 | 17 |
| Acorn squash, cubed, baked, ½ cup | 0.2 | 17 |
| Rice, brown, long grain, not enriched, cooked, ½ cup | 0.2 | 17 |
| Rice, white, long grain, enriched, cooked, ½ cup | 0.1 | 8 |
| Bread, whole wheat, 1 slice | 0.1 | 8 |
| Orange juice, prepared from concentrate, 1 cup | 0.1 | 8 |
| Sunflower seeds, toasted, 1 ounce | 0.1 | 8 |
| Beef steak, bottom round, trimmed of fat, braised, 3 ounces | 0.1 | 8 |
| Yogurt, plain, low fat, 1 cup | 0.1 | 8 |
| Oatmeal, regular and quick, unenriched, cooked with water, ½ cup | 0.1 | 8 |
| Corn, yellow, boiled, 1 medium ear | 0.1 | 8 |
| Milk, 2%, 1 cup | 0.1 | 8 |
| Barley, pearled, cooked, 1 cup | 0.1 | 8 |
| Cheddar cheese, 1½ ounces | 0 | 0 |
| Chicken, meat and skin, roasted, 3 ounces | 0 | 0 |
| Apple, sliced, 1 cup | 0 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 0.2 | 0.2 | - | - |
| 7–12 months | 0.3 | 0.3 | - | - |
| 1–3 years | 0.5 | 0.5 | - | - |
| 4–8 years | 0.6 | 0.6 | - | - |
| 9–13 years | 0.9 | 0.9 | - | - |
| 14+ years | 1.2 | 1.0 | 1.4 | 1.4 |
