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.
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