Nutrient Information: Thiamin (Vitamin B-1)

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Nutrient Key Information
Nutrient Name:	Thiamin (Vitamin B-1)
Nutrient Category:	Vitamins and Other Components
Measuring Unit:	mg
Nutrient Summary:	Thiamin is also known as Vitamin B₁ and aneurin. It helps the body generate energy from foods.
Nutrient Function:	Thiamin's primary function is as a coenzyme (thiamin pyrophosphate TPP) in the metabolism of carbohydrates and branched-chain amino acids. Thiamin also resides in the nerve cells membranes to help nervous system function. Thiamin is important for the growth, development, and function of the cells. Scientists are studying thiamin's effect and health benefits to a certain diseases, such as diabetes, heart failure, and Alzheimer’s disease. As a B vitamin, Thiamin is water-soluble. Water-soluble vitamin moves directly into the blood, and not well stored in the body.

Thiamin Rich Foods

Thiamin Chemistry Structure

Food Sources

• Whole grains
• Lean pork and ham
• Enriched grain products: such as bread, cereal, pasta, rice
• Fortified meat substitutes
• Beans (such as black beans and soybeans) and peas
• Nuts, such as macadamia nuts
• Sunflower seeds

Note:
• Prolonged heating may destroy much of the thiamin in foods.
• As a water-soluble vitamin, boiling foods in water will leach thiamin into water.

Sample Foods High in: Thiamin (Vitamin B-1) View Additional Food Sources
	Food Description	Nutrient Amount¹	Daily Value%²
	Corn flour, masa, enriched, white Category: Cereal Grains and Pasta Similar foods: corn flour	1.475 mg	122.92%
	Flour, wheat, all-purpose, enriched, unbleached Category: Cereal Grains and Pasta Similar foods: wheat flour	1.05 mg	87.50%
	Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled Category: Pork Products Similar foods: cooked pork tenderloin	0.988 mg	82.33%
	Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted Category: Pork Products Similar foods: cooked pork loin rib	0.82 mg	68.33%
	Nuts, macadamia nuts, dry roasted, without salt added Category: Nut and Seed Products Similar foods: macadamia nut	0.71 mg	59.17%
	Nuts, pistachio nuts, dry roasted, without salt added Category: Nut and Seed Products Similar foods: roasted pistachio	0.695 mg	57.92%

¹ Nutrient amount is in 100 gram food
² Use FDA 2000 calorie diet as Daily Value reference

Additional Nutrient Information
Nutrient Summary	Thiamin is also known as Vitamin B₁ and aneurin. It helps the body generate energy from foods.
Deficiency Health Effects	Signs and symptoms of thiamine deficiency: • Mental changes such as apathy, decreased short-term memory, confusion, and irritability • Muscle weakness, especially in the arms and legs • Cardiovascular effects such as enlarged blood vessels and heart • Anorexia and weight loss In developing countries, the disease related to thiamin deficiency is beriberi with additional symptoms of tingling and numbness in the feet and hands, loss of muscle, and poor reflexes. In industrialized countries, severe thiamin deficiency is likely to be related to chronic heavy alcohol consumption with limited food consumption, the potential consequence is tingling and numbness in the hands and feet, severe memory loss, disorientation, and confusion.
Effects if Above Upper Limit	Only a small percentage of a high dose of thiamin is absorbed. The absorption declines rapidly when intaking level is above 5 mg and they are excreted in urine. There is no sufficient adverse effects data to be used to define its Upper Limit.
External References	The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes NIH (National Institutes of Health) articles: Thiamin (Vitamin B₁) Nutrition Science Book: Understanding Nutrition by Ellie Whitney and Sharon Rady Rolfes

Daily Value Age Group	Recommended Daily Values
Toddler 1 to 3 years old:	0.5 mg
Child 4 to 8 years old:	0.6 mg
Male 9 to 13 years old:	0.9 mg
Male 14 to 18 years old:	1.2 mg
Male 19 to 30 years old:	1.2 mg
Male 31 to 50 years old:	1.2 mg
Male 51 to 70 years old:	1.2 mg
Male Senior 71 or older:	1.2 mg
Female 9 to 13 years old:	0.9 mg
Female 14 to 18 years old:	1 mg
Female 19 to 30 years old:	1.1 mg
Female 31 to 50 years old:	1.1 mg
Female 51 to 70 years old:	1.1 mg
Female Senior 71 or older:	1.1 mg
Female Pregnancy (>18):	1.4 mg
Female Lactation (>18):	1.4 mg
FDA (Based on 2000 calorie daily diet):	1.2 mg

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.

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