Thiamine: Benefits, Food Sources & Recommended Intake

Tatiana Zanin
Clinical review: Tatiana Zanin Registered Dietitian CRN-3 15097
Created by: Tua Saude editing team

Thiamine (vitamin B1) is an essential nutrient that the body cannot produce on its own. It plays a vital role in metabolism, helping convert food into energy.

Thiamine also supports normal cell growth and function and helps conduct nerve impulses. It is found in many foods, including brewer’s yeast, wheat germ, whole grains, nuts, and meats.

Vitamin B1 is also available as a supplement and may be recommended by a doctor or registered dietitian in cases of deficiency. Vitamin B1 deficiency is uncommon, but it can occur with low intake (especially with diets high in refined carbohydrates like white flour and sugary foods) or with increased needs, such as during pregnancy, breastfeeding, or intense physical exercise.

Foods rich in vitamin B1

Health benefits

Vitamin B1 plays several important roles in the body and may offer a range of health benefits, the most notable of which include:

1. Producing energy for the body

Vitamin B1 participates in several important metabolic reactions, especially the process of converting food into energy.

In addition, vitamin B1 is necessary for cells to carry out their different functions throughout the body. It is also important for fat metabolism and participates in the synthesis of several compounds that form the structure of DNA.

2. Protecting the nervous system

Vitamin B1 helps maintain the neuronal membranes that surround and protect nerve fibers, supporting faster conduction of nerve impulses. It also participates in processes needed to maintain nervous tissue and allow it to function properly.

For this reason, thiamine is vital for the proper functioning of the nervous system and for maintaining cognitive abilities. It supports memory, focus, and learning, and may help prevent neurological conditions, including Alzheimer’s disease.

3. Maintaining cardiovascular health

Thiamine is responsible for the production of acetylcholine, a neurotransmitter found in the central nervous system that helps transmit impulses between neurons and muscles, especially the heart muscle.

For this reason, this vitamin is important for proper heart function, helping prevent cardiovascular problems such as heart failure.

4. Protecting eye health

Vitamin B1, along with other micronutrients such as vitamin A, can help protect the eyes. It may help prevent vision loss and diseases such as glaucoma and cataracts.

5. Preventing diabetes

Thiamine deficiency appears to impair pancreatic function and cause hyperglycemia, increasing the risk of developing diabetes. In this way, eating foods rich in vitamin B1 could help balance glucose levels in people with prediabetes.

6. Improving immune system function

Vitamin B1 has antioxidant action, helping prevent oxidative damage to immune system cells. It also has anti-inflammatory action, which may help prevent flu, colds, and other infections.

7. Improving mood

Thiamine helps regulate the body’s response to emotional stress and may improve overall mood. It can also support the treatment of depression by helping reduce its symptoms.

8. Treating thiamine-responsive megaloblastic anemia

Thiamine is important for treating thiamine-responsive megaloblastic anemia. This type of anemia is not very common and is caused by genetic changes that reduce absorption of this vitamin, resulting in fewer red blood cells and an increase in their size.

Food sources

The table below shows the amount of vitamin B1 in 100 grams of various foods:

Foods Amount of vitamin B1 per 100 g
Powdered brewer’s yeast 14.5 mg
Wheat germ 2 mg
Macadamia nuts 1.2 mg
Smoked salmon 1.1 mg
Cashews 1 mg
Dried peas 0.73 mg
Pork 0.89 mg
Pistachios 0.69 mg
Whole wheat flour 0.66 mg
Peanuts 0.64 mg
Brazil nuts 0.62 mg
Beans 0.61 mg
Hazelnuts 0.47 mg
Breakfast cereals 0.45 mg
Brown rice 0.41 mg
Corn 0.33 mg
Sardines 0.23 mg
Salmon 0.11 mg

Other foods also provide smaller amounts of vitamin B1, including garlic, organ meats, oysters, cauliflower, asparagus, artichokes, flounder, eggs, mushrooms, potatoes, and oranges.

The recommended amount of thiamine varies according to age and sex:

  • Infants 0 to 6 months: 0.2 mg/day;

  • Infants 7 to 12 months: 0.3 mg/day;

  • Children 1 to 3 years: 0.5 mg/day;

  • Children 4 to 8 years: 0.6 mg/day;

  • Children 9 to 13 years: 0.9 mg/day;

  • Boys 14 to 18 years: 1.2 mg/day;

  • Girls 14 to 18 years: 1.0 mg/day;

  • Men: 1.2 mg/day;

  • Women: 1.1 mg/day;

  • Pregnant individuals: 1.4 mg/day;

  • Lactating individuals: 1.4 mg/day.

These values indicate the minimum amount of vitamin B1 that should be consumed per day to maintain proper body function.

Update History
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References
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