Vitamin B1
Vitamin B1 plays a number of crucial roles in the body. It contributes to the following:
- The transformation of carbohydrates into energy
- The metabolism of certain amino acids (protein constituents)
- The production of genetic material
- The transmission of nerve impulses
Other names
- Thiamine
Sources
A balanced diet will provide more than enough thiamine. Cereal products are an excellent source of this vitamin, as they are often enriched. Thiamine is also found in varying amounts in many other foods, such as pork, ground flaxseed, trout, and lentils.
Approximate vitamin B1 content
| Food | Portion | Content |
|---|---|---|
| Pork, roasted | 75 g | 1.1 mg |
| Oat cereals (oatmeal), instant, cooked | 175 mL | 0.7 mg |
| 100% wheat bran cereals, enriched | 30 g | 0.6 mg |
| Wheat germ, toasted | 30 g | 0.5 mg |
| Flaxseed, ground | 60 mL | 0.5 mg |
| Trout, cooked | 75 g | 0.3 mg |
| Navy beans, boiled | 175 mL | 0.3 mg |
| Sesame seeds, toasted | 60 mL | 0.3 mg |
| Food | Portion | Content |
|---|---|---|
| Sliced ham | 75 g | 0.3 mg |
| Lentils, boiled | 175 mL | 0.3 mg |
| Soybeans (edamame), boiled | 125 mL | 0.3 mg |
| Peas, boiled | 125 mL | 0.2 mg |
| Pistachios, dry roasted | 60 mL | 0.2 mg |
| Red beans, boiled | 175 mL | 0.2 mg |
| Pork liver, cooked | 75 g | 0.2 mg |
Vitamin B1 is destroyed by high-heat cooking and long cooking times. It can also be lost in cooking water, so low-water cooking methods (steaming or microwaving) are best for preserving the vitamin.
Recommended Daily Allowance (RDA)
The RDA for vitamin B1 is the daily vitamin B1 intake required to meet the needs of most healthy individuals.
Vitamin B1 Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 0.5 mg | 0.5 mg |
| 4-8 years old | 0.6 mg | 0.6 mg |
| 9-13 years old | 0.9 mg | 0.9 mg |
| 14-18 years old | 1.2 mg | 1 mg |
| Age | Men | Women |
|---|---|---|
| 19-50 years old | 1.2 mg | 1.1 mg |
| > 50 years old | 1.2 mg | 1.1 mg |
| Pregnancy | 1.4 mg | |
| Breastfeeding | 1.4 mg |
Since vitamin B1 is involved in energy production, athletes and people who are very active may have an increased need. These increased needs can be addressed by ingesting more food.
Deficiency
Since vitamin B1 is added to refined grains and flour, deficiencies in Canada are rare.
Deficiencies mainly occur in the following populations:
- Individuals with alcohol use disorder, as absorption is reduced when large quantities of alcohol are ingested
- Individuals with untreated HIV/AIDS
- Individuals with gastrointestinal or liver diseases
- In extremely rare cases, heavy coffee and/or tea drinkers, as high consumption of these beverages can destroy the vitamin
Vitamin B1 deficiency can cause the following:
- Loss of appetite
- Muscle atrophy
- Coordination problems
- Edema
- Fatigue
- Heart problems
- Confusion
- Various health problems such as beriberi, Wernicke's encephalopathy, and Korsakoff psychosis
Toxicity
Although very rare, an excess of vitamin B1 can result in headaches, weakness, heart problems, convulsions, or paralysis.
Supplements
Dietary intake of vitamin B1 is generally sufficient, supplements are rarely necessary.
Your health care provider's supervision is necessary when high-dose vitamin B1 is used for certain conditions.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.