Good Dietary Sources of Vitamin B1 (Thiamin)
Vitamin B1 (Thiamin) can be found in various food sources. Fortified grains, lean meats, legumes, and nuts are all foods that are high in vitamin B1. However, vegetable and dairy contains some, as well. Many of the foods that contain significant quantities of vitamin B1 are actually fortified with thiamin.
If your diet is largely made up of carbohydrates, your vitamin B1 requirements might be higher. Also, if you are taking antibiotics, sulfa drugs, or oral contraceptives, be aware that these medications can result in lower thiamin levels in the body.
To ensure that you are getting sufficient amounts in your diet and getting all the benefits of vitamin B1, regularly consume a mix of the following foods that are good dietary sources of vitamin B1.
- Fortified grain products such as bread and cereals are some of the best sources of vitamin B1.
- Fortified rice and pastas are also excellent ways to get sufficient thiamin.
- Pork is one of the most ideal sources of thiamin. A serving of lean pork can provide a substantial portion of your daily requirement.
- Other lean meats, like ham, chicken, and turkey, are also food that are rich in vitamin B1.
- Organ meats, like liver and kidney, also contain vitamin B1.
- Some types of fish, such as catfish, are also high in thiamin..
Legumes and Nuts
- Legumes are a great source of vitamin B1, including beans, peas, and peanuts.
- Other seeds and nuts are also good sources of thiamin. This includes sunflower seeds, soybeans, and cashews.
- Most vegetables contain at least a small amount of vitamin B1.
- A few of the better sources include cauliflower, kelp, and spinach.
- Yeast contains significant amounts of thiamin. Particularly, brewer’s or nutritional yeast.
Most dairy products, like milk, cheese, and yogurt contain minimal amounts of vitamin B1. Also the majority of fruits and vegetables contain little thiamin. Most of your dietary B1 will come from meats, grains, and legumes.
Daily Requirement of Vitamin B1 (Thiamin)
The Recommended Dietary Allowance (RDA) is a measure of how much of various nutrients different people need each day. For Vitamin B (Thiamin), the RDA is:
- 0.2 milligrams per day for infants 0-5 months old
- 0.3 milligrams per day for infants 6-11 months old
- 0.5 milligrams per day for children 1-3 years old
- 0.6 milligrams per day for children 4-8 years old
- 0.9 milligrams per day for children 9-13 years old
- 1.2 milligrams per day for age males 14 and older
- 1.0 milligrams per day for females 14-18 years old
- 1.1 milligrams per day for females older than 18
Also, during pregnancy and while breastfeeding, the RDA for women is raised to 1.4 milligrams per day.
A vitamin B1 deficiency is generally rare in developed nations. Most adults easily meet this requirement through diet, and will generally exceed the RDA if they take a supplement that contains thiamin. However, thiamin deficiency is becoming more common in some developed nations due to alcoholism. This is known as Wernicke-Korsakoff syndrome.
The RDA values are established by the National Academy of Sciences.