Home » Facts About Vitamins - Vitamin B1 (Thiamine)

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The B vitamins are closely related, which is the reason they have all been given the letter B rather than different letters. Vitamin B1 - also called thiamine - occurs naturally in a wide range of foods. It unlocks the fats and proteins in the food we eat, and without enough of it, we wouldn't make good use of our food intake. Other things it does include changing blood sugar into energy and for the maintenance of the nervous system and muscular function.

How much do you need? In the US the RDA (recommended daily allowance) for women is 1.1 milligrams per day and 1.5 milligrams for men. In the UK the RNI (reference nutrient intake) for adult women is 0.8mgs daily and 1mg for men.

And if we don't get enough vitamin B1? A severe deficiency can lead to an unpleasant condition called beriberi, and symptoms of this include weight loss, anorexia, nerve problems, rapid heartbeat, extreme fatigue, confusion and memory loss. Less severe deficiencies may cause fatigue, appetite loss and nervousness and mood swings.

And too much? Too much vitamin B1 is very rare, even in large doses, as it is easily secreted by the body.

Who needs extra? As with most vitamins people who consume lots of alcohol should take care about their levels as should people whose diets are high in sugary, processed and refined foods. Cooking, particularly boiling, will reduce thiamine content in food.

 whole grain unrefined cereals

 beef liver

 pork

 tuna

 sunflower seeds

 peanuts

 eggs

 milk

 beans