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Thiamin – Consumer

This is a reader-helpful overview of Thiamin. For much more aspects, see our overall health specialist fact sheet on Thiamin.

What is thiamin and what does it do?

Thiamin (also termed vitamin B1) helps convert the foods you eat into the energy you have to have. Thiamin is important for the expansion, advancement, and operate of the cells in your entire body.

How much thiamin do I have to have?

The quantity of thiamin you have to have relies upon on your age and sexual intercourse. Ordinary everyday advisable amounts are mentioned under in milligrams (mg).

Everyday living Phase Recommended Volume
Birth to 6 months .two mg
Infants 7–12 months .3 mg
Small children 1–3 a long time .5 mg
Small children 4–8 a long time .6 mg
Small children 9–13 a long time .9 mg
Teen boys 14–18 a long time one.two mg
Teen ladies 14–18 a long time one. mg
Men one.two mg
Women of all ages one.one mg
Expecting teenagers and women of all ages one.four mg
Breastfeeding teenagers and women of all ages one.four mg

What meals deliver thiamin?

Thiamin is discovered naturally in many meals and is additional to some fortified meals. You can get advisable amounts of thiamin by consuming a wide variety of meals, which includes the next:

  • Complete grains and fortified bread, cereal, pasta, and rice
  • Meat (primarily pork) and fish
  • Legumes (these as black beans and soybeans), seeds, and nuts

What types of thiamin nutritional nutritional supplements are accessible?

Thiamin is discovered in multivitamin/multimineral nutritional supplements, in B-sophisticated nutritional nutritional supplements, and in nutritional supplements that contains only thiamin. Popular forms of thiamin in nutritional nutritional supplements are thiamin mononitrate and thiamin hydrochloride. Some nutritional supplements use a synthetic form of thiamin termed benfotiamine.

Am I getting enough thiamin?

Most persons in the United States get enough thiamin from the meals they eat. Thiamin deficiency is unusual in this country. Nonetheless, sure groups of persons are much more possible than other individuals to have difficulty getting enough thiamin:

Talk with your health care provider(s) about thiamin and other nutritional nutritional supplements to aid you figure out which, if any, may possibly be useful for you.

What transpires if I really don’t get enough thiamin?

You can acquire thiamin deficiency if you do not get enough thiamin in the meals you eat or if your entire body eliminates also much or absorbs also very little thiamin.

Thiamin deficiency can cause loss of pounds and hunger, confusion, memory loss, muscle weakness, and heart difficulties. Serious thiamin deficiency leads to a sickness termed beriberi with the additional indicators of tingling and numbness in the ft and fingers, loss of muscle, and lousy reflexes. Beriberi is not common in the United States and other produced nations.

A much more common illustration of thiamin deficiency in the United States is Wernicke-Korsakoff syndrome, which mainly has an effect on persons with alcoholism. It brings about tingling and numbness in the fingers and ft, extreme memory loss, disorientation, and confusion.

What are some consequences of thiamin on overall health?

Scientists are researching thiamin to far better understand how it has an effect on overall health. Listed here are some illustrations of what this analysis has proven.

Diabetic issues

People today with diabetic issues generally have very low ranges of thiamin in their blood. Scientists are researching regardless of whether thiamin nutritional supplements can strengthen blood sugar ranges and glucose tolerance in persons with kind two diabetic issues. They are also researching regardless of whether benfotiamine (a synthetic form of thiamin) nutritional supplements can aid with nerve destruction caused by diabetic issues.

Coronary heart failure

Lots of persons with heart failure have very low ranges of thiamin. Scientists are researching regardless of whether thiamin nutritional supplements may possibly aid persons with heart failure.

Alzheimer’s sickness

Scientists are researching the probability that thiamin deficiency could have an impact on the dementia of Alzheimer’s sickness. Whether thiamin nutritional supplements may possibly aid mental operate in persons with Alzheimer’s sickness requires even more study.

Can thiamin be damaging?

Thiamin has not been proven to cause any damage.

Does thiamin interact with medications or other nutritional nutritional supplements?

Sure. Some medications can reduce thiamin ranges in the entire body. Listed here are a few illustrations:

  • Furosemide (Lasix®), which is applied to handle significant blood stress and swelling caused by excessive fluid in the entire body
  • Fluorouracil (5-fluorouracil and Adrucil®), which is applied in chemotherapy solutions for some sorts of most cancers

Tell your health practitioner, pharmacist, and other health care companies about any nutritional nutritional supplements and prescription or about-the-counter medications you choose. They can tell you if the nutritional nutritional supplements may possibly interact with your medications or if the medications may possibly interfere with how your entire body absorbs, utilizes, or breaks down nutrients these as thiamin.

Thiamin and healthful consuming

People today ought to get most of their nutrients from foods and beverages, in accordance to the federal government’s Dietary Tips for Individuals. Food items include vitamins, minerals, nutritional fiber, and other factors that advantage overall health. In some situations, fortified meals and nutritional nutritional supplements are useful when it is not achievable to fulfill requires for one particular or much more nutrients (e.g., through distinct life phases these as being pregnant). For much more information about creating a healthy nutritional pattern, see the Dietary Tips for Individualsexternal link disclaimer and the U.S. Department of Agriculture’s MyPlate.external link disclaimer

The place can I locate out much more about thiamin?

  • For basic information on thiamin:
  • For much more information on foods sources of thiamin:
  • For much more tips on choosing nutritional nutritional supplements:
  • For information about creating a healthy nutritional pattern:


This fact sheet by the Workplace of Dietary Nutritional supplements (ODS) provides information that ought to not choose the location of health care tips. We really encourage you to discuss to your health care companies (health practitioner, registered dietitian, pharmacist, etcetera.) about your curiosity in, inquiries about, or use of nutritional nutritional supplements and what may possibly be best for your total overall health. Any point out in this publication of a distinct product or assistance, or recommendation from an firm or specialist culture, does not represent an endorsement by ODS of that product, assistance, or expert tips.

Up to date: March 22, 2021 Historical past of adjustments to this fact sheet