Vitamin B1, Thiamin

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin B1 - Thiamin

Infants up to 6 months old, 0.2 milligrams
7 to 12 months old, 0.3
milligrams
1 to 3 years old, 0.5
milligrams
4 to 8 years old, 0.6
milligrams

Males and Females 9 to 13 years old, 0.9 milligrams
Males 14 and older, 1.2 milligrams per day

Females 14 to 18, 1 milligram per day
Females 19 and older, 1.1 milligram per day
Pregnant and Lactating women of all ages, 1.4 milligrams per day

Deficiency Signs & Symptoms of Vitamin B1

Irritability, fatigue, poor memory, loss of appetite, sleeping disturbances, weight loss, abdominal pain, muscle weakness, congestive heart failure.

Beriberi can be a result of a severe thiamin deficiency.

Dry Beriberi symptoms may include: pins and needles sensation in the toes, a burning sensation in the feet, leg pain, atrophy.

Wet Beriberi symptoms may include: heart abnormalities, edema, respiratory issues, death.

Infantile Beriberi can occur in infants who are breast fed by an individual with a thiamin deficiency.

Toxicity Signs & Symptoms of Vitamin B1

None known.

Natural Food Sources

Romaine lettuce, asparagus, mushrooms, spinach, sunflower seeds, yellowfin tuna, peas, tomato, eggplant, Brussel sprouts. Here's how they stack up in Vitamin B1 content:

Thiamin Food Source

Serving Size

MG Content

Romaine Lettuce

1 cup, shredded

0.034

Asparagus

1 cup, raw

0.192

Portabella Mushrooms

1 cup, raw

0.066

Spinach

1 cup, raw

0.023

Sunflower Seeds

1 cup

0.436

Yellowfin Tuna

3 ounces, cooked

0.426

Peas

1 cup

0.386

Tomato, red ripened

1 large tomato

0.067

Eggplant

1 cup, cubed

0.032

Brussels Sprouts

1 cup

0.122

Other Nutrition Notes

Rice Chex

1 1/4  cup

0.375

Oatmeal

1/2 cup, dry

0.116

Spaghetti

1 cup, enriched, cooked

0.384

Pumpernickel Bread

1 slice

0.085

Rye Bread

1 slice

0.139

Functions in the Body

Assists in converting carbohydrates to energy. Maintains healthy functioning of the muscles, heart and nervous system.

Therapeutic Benefits

May assist in quelling motion sickness, in reducing anxiety and the effects of depression. May also prevent or assist in the treatment of the following: alcoholism, Alzheimer's, AIDS/HIV, Crohn's disease, congestive heart failure, depression, epilepsy, fibromyalgia, multiple sclerosis, Wernicke's encephalopathy.

Foods & Drinks Containing Vitamin B1

Based on 1 Cup Unless Noted

Food

mg's

GENERAL MILLS, TOTAL Raisin Bran

1.557

KELLOGG'S ALL-BRAN Wheat Flakes 3/4 cup

1.508

GENERAL MILLS, TOTAL Corn Flakes, 1 1/3 cup

1.500

GENERAL MILLS, Whole Grain TOTAL, 3/4 cup

1.500

KELLOGG'S PRODUCT 19

1.500

MORNINGSTAR FARMS Grillers Burger Style Recipe Crumbles, frozen

1.353

Wheat flour, white, cake, enriched

1.222

Bread crumbs, dry, grated, seasoned

1.153

Rice, white, long-grain, parboiled, enriched, dry

1.116

Wheat flour, white, bread, enriched

1.112

Oat bran, raw

1.100

Rice, white, long-grain, regular, raw, enriched

1.066

Fast foods, submarine sandwich, with cold cuts 6"

1.003

Wheat flour, white, all-purpose, enriched

0.981

Cornmeal, self-rising, degermed, enriched, yellow

0.936

Malted drink mix, natural, with added nutrients, powder - 4 to 5 heaping teaspoons

0.889

Wheat flour, white, all-purpose, self-rising, enriched

0.843

GENERAL MILLS, WHEATIES

0.840

Pork, cured, ham, extra lean and regular, canned, roasted - 3 oz

0.817

Leavening agents, yeast, baker's, active dry, 1 package

0.769

Cornmeal, degermed, enriched, yellow

0.760

Frybread, made with lard (Navajo) 10-1/2" bread

0.688

KELLOGG'S ALL-BRAN, 1/2 cup

0.681

KELLOGG'S RAISIN BRAN

0.680

Snacks, trail mix, tropical

0.630

Wheat flour, whole-grain

0.602

KELLOGG'S RICE KRISPIES, 1 1/3 cup

0.601

KELLOGG'S Corn Flakes

0.596

Pork, fresh, leg (ham), whole, separable lean only, cooked - 3 oz

0.587

GENERAL MILLS, KIX, 1 1/3 cup

0.587

Vitamin Index

 

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