Vitamin B1 (Thiamine)

Thiamin, also known as vitamin B1, is found in most types of food. Good sources include pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs, wholegrain breads and some fortified breakfast cereals.

Thiamin is a water-soluble vitamin, which means you need it in your diet every day because it can’t be stored in the body.

How much do I need?

You should be able to get all the thiamin you need from your daily diet. This is:

  • 1.4 mg a day for men
  • 1 mg a day for women

Because dietary thiamin requirements are based on caloric intake, those individuals who consume more calories, such as athletes, are likely to require a higher than average intake of thiamin to help process the extra carbohydrates into energy. During acute periods of stress, thiamin needs may be temporarily elevated, but outright thiamin deficiencies are rare except in individuals consuming a severely restricted diet.

What does it do?

Thiamin has a number of important functions. For example it:

  • works with other B-group vitamins to help break down and release energy from food
  • promotes healthy nerves and muscle tissue

What happens if I take too much?

There isn’t enough evidence to know what the effects might be of taking high doses of thiamin supplements each day.

No adverse side effects are known with thiamin intakes at RDA levels or even at levels several times the RDA.