We all hear about the different vitamin B’s and how they are great for our health, but do you know why? There are 7 different B vitamins each with similar but just with slightly different functions. We start with vitamin B1 also called thiamine that is a water-soluble vitamin that works as a coenzyme in cellular respiration. It is also important for growth, development, and converting food into energy for our bodies.
The Recommended Dietary Intake (RDI) for vitamin B1 for the different ages are:
- 0-6 months: 0.2 mg/day
- 7-12 months: 0.3 mg/day
- 1-3 years: 0.5 mg/day
- 4-8 years: 0.6 mg/day
- 9-13 years: 0.9 mg/day
- 14+ years: 1.2 mg/day
- 14+ years: 1.1 mg/day
During Pregnancy and Lactation
- 14+ years: 1.4 mg/day
Vitamin B1 Toxicity
There is no known upper limit for vitamin B1 as an excess amount of vitamin B1 is considered non-toxic to humans,
Vitamin B1 Deficiency
It is really important to get enough vitamin B1 in your diet as a deficiency of the vitamin can be harmful to the body. Deficiency symptoms can include beriberi, loss of appetite, irritability, blurry vision, delirium, and fatigue.
Having a deficiency is rare but if it gets serious enough it can affect the nervous system, immune system, and your heart functions. Although some people are at risk to become thiamine deficient including people who have AIDS, and alcohol dependence, eating disorders, chronic vomiting, chronic high blood sugar levels, dialysis, high dosage use of diuretics, and people who are older in age. Pregnant and breastfeeding people and people who have an overactive thyroid are at risk as well.
Foods Containing Vitamin B1
It is best to get this vitamin from natural sources although some foods have added vitamin B1 or some supplements but have to make sure to be taking a high-quality supplement.
Here is a good list of foods with their Daily Values of vitamin B1.
- White rice (long grain, enriched, parboiled, 1/2 cup) – 117% DV
- Black beans (boiled, 1/2 cup) – 33% DV
- Brown rice (long grain, not enriched, cooked, 1/2 cup) – 8% DV
- Oatmeal (unenriched, cooked with water, 1/2 cup) – 8% DV
- Sunflower seeds (toasted, 1 oz) – 8% DV
- Pork chop (bone-in, broiled, 3 oz) – 33% DV
- Beef steak (bottom round, trimmed of fat, braised, 3 oz) – 8% DV
- Trout (cooked, dry heat, 3 oz) – 33% DV
- Blue mussels (cooked, moist heat, 3 oz) – 25% DV
- Bluefin tuna (cooked, dry heat, 3 oz) – 17% DV
- Acorn squash (baked, 1/2 cup) – 17% DV
- Corn (yellow, boiled, 1 medium ear) – 8% DV
To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!
- Thiamine (Vitamin B1): Deficiency Symptoms and Treatment (healthline.com)
- Thiamin | Nutrient Reference Values (nrv.gov.au)
- Thiamin – Health Professional Fact Sheet (nih.gov)
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