Why do I need Thiamine?

Thiamine is a water-soluble vitamin that transforms carbohydrates into usable energy.

Thiamine is available in supplemental form and many foods are fortified or “enriched” with lab-made thiamine, but it’s always best to get nutrients from food.

ERA (Estimated Average Requirement)

Adult women—0.9 mg/day
Adult men—1.0 mg/day

VITAMIN B1 PROVIDES SUPPORT TO

Brain function
Cardiovascular system
Immune function
Metabolism
Mood
Muscle function
Red blood cells
Vision

DISEASE CONDITIONS OR SYMPTOMS CAUSED BY A DEFICIENCY OF VITAMIN B1

Alzheimer’s disease
Anorexia
Beriberi
Confusion
Depression
Fatigue
Heart failure
Irritability
Korsakoff’s psychosis
Korsakoff’s syndrome (neuropsychiatric syndrome as a result of alcoholism)
Memory problems
Muscle weakness
Nerve damage
Optic neuropathy

HEALTH CONDITIONS ASSOCIATED WITH TOXICITY (too much)

Studies are lacking but exercise caution and moderation anyway.

RISK FACTORS (Conditions or behaviors that increase the risk of deficiencies)

Age (more risk as you age)
Alcohol consumption
Alzheimer’s disease
Bariatric surgery
Diabetes
Folate deficiency
Heart disease
HIV/Aids
Some medications

BEST SOURCES OF VITAMIN B1 (in descending order)

Fortified cereals
Enriched egg noodles
Pork chop with bone
Trout
Black beans boiled
Blue mussels
Bluefin tuna
Whole wheat noodles
Acorn squash
Brown rice not enriched
Whole wheat bread
Orange juice
Sunflower seeds
Beef steak
Yogurt, plain
Oatmeal
Corn
Milk
Barley, pearled
Cheddar cheese
Chicken
Apple

NOTES

Thiamine is used to treat maple syrup urine disease and Leigh’s disease.

CAUTIONS

Heating or otherwise processing thiamine-containing foods reduces thiamine.
Some people have allergic reactions to thiamine supplements.
When you cook foods with thiamine in water, try to use the water in a soup, as thiamine is water-soluble.