Thiamine, also called vitamin B1, is a water-soluble vitamin found in virtually every cell in the body. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. For this reason, it is a good idea to have them in your daily diet. Thiamine is also available as a supplement and by prescription as an injection.

Function

Thiamine helps to process carbohydrates, fats, and proteins. Specifically, it is needed to make adenosine triphosphate, or ATP, the body’s main energy-carrying molecule. Thiamin is also necessary for memory and other brain functions.

Recommended Intake    TOP

Thiamin Deficiency    TOP

Thiamine deficiencies are rare in the United States because thiamine is added to refined grains. However, deficiencies do sometimes occur. Symptoms of thiamine deficiency include:

• Fatigue
• Weak muscles
• Muscle ache
• Dizziness
• Low blood pressure
• Numbness and tingling in arms and legs
• Nausea and vomiting
• Anorexia
• Constipation
• Depression or mood swings

Thiamine deficiency was more common before thiamine was added to refined grains. This deficiency can lead to beriberi, a disease that affects the cardiovascular, gastrointestinal , and nervous system.

Thiamin Toxicity    TOP

There have been no adverse effects reported with taking too much dietary thiamine—the body excretes any excess amount that is consumed. In rare instances, coughing, hives, itching swelling, and breathing difficulties have occurred from thiamine injections given by doctors.

Major Food Sources    TOP

Thiamine is mostly found in whole-grain and enriched grain products like bread, pasta, rice, and fortified cereals. These foods are enriched with thiamine because the vitamin is often lost during the refining process. Pork, liver, and other organ meats are naturally high in thiamine. This table lists good food sources of thiamine.

Health Implications    TOP

Tips for Increasing Your Thiamin Intake:    TOP

To help increase your intake of thiamin, add some of these to your diet:

• Add sun-dried tomatoes and yellow corn to your favorite chili recipe.
• Make a fruit salad with oranges, pineapple, orange juice, and watermelon.
• Try Cajun catfish. Coat a catfish fillet with a little olive oil and sprinkle with flour, pepper, and Cajun seasoning. Broil or bake the catfish at 400°F until golden brown and fish flakes when tested with a fork (approximately 10-15 minutes).
• Spread lox (smoked salmon) on a bagel. Start with light cream cheese on a bagel. Then add lox , lettuce, red onion, and capers.