VITAMIN B1

cocarboxylase, thiamine

Description

Vitamin B1 is involved in transforming carbohydrates into energy. It is also essential for normal nerve and heart function.

The body stores about 30 mg of vitamin B1 in the muscles and viscera, which is enough to meet the average person’s needs for 3 to 4 weeks.

Sources

The richest dietary sources of vitamin B1 are lean pork and fortified or whole grain cereals. Seeds, nuts, legumes, potatoes, green peas, pasta and tomatoes are also good sources of vitamin B1.

Approximate Vitamin B1 Content
 Food  Portion  Content
 Beef liver 85 g 0.15 mg
 Beef, sirloin 85 g 0.07 mg
 Chestnuts 250 mL 0.3 mg
 Commercial bread 1 tranche 0.1 mg
 Enriched bleached whole wheat flour 250 mL 1 mg
 Fortified white rice 250 mL 0.4 mg
 Green peas 250 mL 0.5 mg
 Light tuna, canned 85 g 0.03 mg
 Food  Portion  Content
 Mango 1 0.1 mg
 Oat bran 250 mL 1.1 mg
 Orange, juice 250 mL 0.2 mg
 Pineapple 250 mL 0.1 mg
 Pistachios 47 0.2 mg
 Pork, loin 85 g 1 mg
 Whole wheat flour 250 mL 0.5 mg
 Yellowfin tuna, fresh 85 g 0.4 mg

Cooking destroys up to 50% of thiamine contained in food.

Recommended Daily Allowance (RDA)

Recommended average daily nutrient intake that is sufficient to meet the nutrient requirements of nearly all (97 to 98%) healthy individuals in each age and gender group. The RDA should only be used as a guide for daily individual intake.

Vitamin B1 Requirements
 Age  Men   Women 
 1-3 years 0.5 mg 0.5 mg
 4-8 years 0.6 mg 0.6 mg
 9-13 years 0.9 mg 0.9 mg
 14-18 years 1.2 mg 1 mg
 Age  Men   Women 
 19-50 years 1.2 mg 1.1 mg
 > 50 years 1.2 mg 1.1 mg
 Pregnancy   + 0.3 mg
 Breastfeeding   + 0.3 mg

Since vitamin B1 is involved in energy production, athletes and people who are very active may have an increased need. These increased needs can be addressed by ingesting more food.

Deficiency

Since vitamin B1 is added to refined grains and flour, deficiencies in Canada are rare.

Alcoholics, however, are at high risk for vitamin B1 deficiency since drinking large quantities of alcohol reduces its absorption. Serious coffee drinkers can also be affected as drinking large quantities of coffee or tea may reduce vitamin B1 stores.

A vitamin B1 deficiency may lead to confusion, weakness, heart failure, edema and sensation disorders.

It also causes beriberi, Wernicke’s encephalopathy and Korsakoff syndrome.

Toxicity

No toxicity has been reported.

Supplements

Unless you have been diagnosed with a vitamin B1 deficiency, supplements are generally not necessary.

Watch what you eat. Nutrition has a significant impact on health!