Vitamin B1 Benefits, Deficiency Symptoms, Food Sources, Toxicity and Upper Limits

Introduction to Vitamin B1

Vitamin B1 is also known as Thiamin. It is water soluble vitamin. This means, you need to take this vitamin on daily basis as the body cannot retain this vitamin for long. This vitamin can be obtained from food or supplements.

Benefits of Vitamin B1

  • Required for proper and healthy nerve function
  • Needed for energy metabolism
  • Breaks down carbohydrates in the body to produce energy
  • Protects from beriberi disease

Vitamin B1 Deficiency Symptoms

  • Beriberi which can either affect cardiovascular system or nervous system
  • Problems with nervous system
  • Reduced energy production

Daily Vitamin B1 Requirements

  • Men 19 to 50 years – 1.2 mg
  • Women 19 to 50 years – 1.1 mg

Vitamin B1 Upper Limits

  • No upper limit has been defined for Vitamin B1 (Thiamin)

Vitamin B1 Toxicity

There is no known toxicity from vitamin B1 either from food sources or from supplements

Food Sources of Vitamin B1

  • Rice, brown,  cooked, 1/2 cup – 0.1 mg
  • Wheat bread, 1 slice – 0.1 mg
  • Oatmeal, cooked, 1/2 cup – 0.13 mg
  • Pasta (spaghetti), enriched, cooked, 1/2 cup – 0.14 mg
  • Wheat crackers, 1 oz – 0.14 mg
  • Bagel, medium, ½ – 0.24 mg
  • Pretzels, hard, 10 pretzels – 0.27 mg
  • Ready-to-eat cereal, whole wheat, 3/4 cup – 0.4 mg
  • Peas, boiled, 1 cup – 0.41 mg
  • Ham, extra lean, 2 oz – 0.05 mg
  • Lentils, boiled, 1 cup – 0.33 mg

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