What is vitamin B1?
Vitamin B1 is a type of vitamin.
Vitamin B is also known as thiamine, or thiamin. (2)
What does vitamin B1 do?
inhibits the production of AGEs (1)
dissolves in water (2)
plays a crucial role in energy metabolism (3)
nerve function (3)
production of DNA and RNA (3)
What foods contain vitamin B1?
Multi-grain Cheerios
What foods naturally contain vitamin B1?
Pork (lean) – 100g contains 0.8-0.9 mg (3)
Sunflower seeds (roasted) – 100g contains 1.5 mg (3)
Soybeans (cooked) – 100g contains 0.4-0.8 mg (3)
Green peas (cooked) – 100g contains 0.3-0.4 mg (3)
Lentils (cooked) – 100g contains 0.4-0.7 mg (3)
Tuna (canned in water) – 100g contains 0.2-0.4 mg (3)
Whole-grain brown rice (cooked) – 100g contains 0.1-0.4 mg (3)
Whole-grain bread – 100g contains 0.1-0.3 mg of vitamin B1 (3)
Macadamia nuts (roasted) – 100g contains 0.2-0.3 mg of vitamin B1 (3)
Brazil nuts – 100g contains 0.2-0.3 mg of vitamin B1 (3)
Black beans (cooked) – 100g contains 0.2-0.3 mg of vitamin B1 (3)
Pecans – 100g contains 0.2-0.3 mg of vitamin B1 (3)
Pistachio nuts – 100g contains 0.2-0.3 mg of vitamin B1 (3)
Spinach (cooked) – 100g contains 0.1-0.2 mg of vitamin B1 (3)
Asparagus (cooked) – 100g contains 0.1-0.2 mg of vitamin B1 (3)
Brussels sprouts (cooked) – 100g contains 0.1-0.2 mg of vitamin B1 (3)
Mushrooms (cooked) – 100g contains 0.1-0.2 mg of vitamin B1 (3)
Almonds (roasted) – 100g contains 0.2 mg of vitamin B1 (3)
Sesame seeds (roasted) – 100g contains 0.2 mg of vitamin B1 (3)
Mussels (cooked) – 100g contains 0.1-0.2 mg of vitamin B1 (3)
whole grains
meat
fish
pork
diary products
fruits
What foods may be fortified with thiamine?
breads
cereals
infant formulas
Bioavailability
Heat
Heating foods containing thiamine can reduce their thiamine content. (2)
Pasteurization reduces thiamine content in milk by up to 20%. (2)
Thiamine and Humans
What is the RDA for Vitamin B1?
Source For Table below (2)
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months* | 0.2 mg | 0.2 mg | ||
| 7–12 months* | 0.3 mg | 0.3 mg | ||
| 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 | 1.0 mg | 1.4 mg | 1.4 mg |
| 19-50 years | 1.2 mg | 1.1 mg | 1.4 mg | 1.4 mg |
| 51+ years | 1.2 mg | 1.1 mg |
Resources
1. https://www.livonlabs.com/blog/advanced-glycation-end-products-the-hidden-cause-of-aging-skin/
2. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
3. https://chat.openai.com/chat ‘What are the top 20 foods that contain the most vitamin B1?’, 2/23/2023
