Vitamin B1


Vitamin B1

Formal Name: Thiamine
Supplement Forms: Pills, food, liquid

Recommended Daily Allowance

  • Infants: (0 to 12 Months) 0.2 - 0.3 mg/day
  • Children: (1 to 13 Years) 0.5 - 0.9 mg/day
  • Adolescents: (14 to 18 Years) 1.0 - 1.2 mg/day
  • Adults: (19 and older) 1.1 - 1.2 mg/day
  • Lactating Women: 1.4 mg/day
  • Pregnant Women: 1.4 mg/day

Notes: mg stands for milligrams

Additional Information

Vitamin B1 is one of the 12 vitamins that make up the B complex group. It is also regularly known as thiamine. It is a water soluble vitamin that aids in healthy function of the digestive system, the heart and brain. The human body has a low ability to absorb and store thiamine which is why acquiring a daily intake of it from whole grain cereals, breads as well as legumes, vegetables, fruits, nuts and animal meat.

Bodily Functions Performed by Vitamin B1

Thiamine is involved in a couple of systems that allow the body to function properly. It is crucial in digesting, absorbing and converting sugars and carbohydrates into usable energy. Thiamine is also a key player in the body’s nervous system as it aids in the production of the neurotransmitter acetylcholine and promotes overall mental awareness.

Symptoms Of Deficiency:
  • Symptoms of Deficiency
  • Loss of appetite and weight
  • Irregular digestion with chronic constipation
  • Depression, fatigue and insomnia
  • Hypertrophy of the heart
  • Hair loss and decreased growth of new hair
  • Nervous system ailments such as Beriberi and neuritis
  • Oedema – accumulation of fluid within the body
Foods High In Vitamin B1

Wheat, rice, oats and other whole grain foods are excellent sources. They contain much more thiamine than their refined grain counterparts. Legumes, vegetables and fruits such as apricots and pineapples also contain quality thiamine. Additionally, groundnuts, pistachio nuts, mustard seeds, pork, sheep liver and mutton contain are also adequate sources.

Ailments That Vitamin B1 Eliminates:
  • Aids in nervous system functioning
  • Boosts mental alertness, energy and stamina
  • Protection against lead poisoning effects
  • Reduces risk of heart dysfunction
  • Helps proper carbohydrate digestion
  • Improves bowel movements
  • Prevents constipation
  • Improves skin health
Side Effects/Pre-Cautions

No poison linked to Vitamin B1.