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Vitamin B1 Daily Intake

Gender Age Intake
0-6 months Male 0.2 mg/day
0-6 months Female 0.2 mg/day
7-12 months Male 0.3 mg/day
7-12 months Female 0.3 mg/day
1-3 years Male 0.5 mg/day
1-3 years Female 0.5 mg/day
4-8 years Male 0.6 mg/day
4-8 years Female 0.6 mg/day
9-13 years Male 0.9 mg/day
9-13 years Female 0.9 mg/day
14 years and older Male 1.2 mg/day
14-18 years Female 1 mg/day
19 years and older Female 1.1 mg/day
Pregnant women Female 1.4 mg/day
Lactating women Female 1.5 mg/day

This vitamin, also known as thiamine, is contained in cereal grains, meat, yeast, nuts, beans, and other foods. It is widely used in complex vitamin B supplements.

Useful Properties

The human body needs thiamin for absorbing carbohydrates. It promotes metabolism of amino-acids, production of polyunsaturated fatty-acids, and transformation of carbohydrates into fats.

Vitamin B1 is essential for proper function of cells and nerves. It stimulates the brain work and is necessary for the cardiovascular system and endocrine system.

Thiamine neutralizes acidity of gastric juice, promotes the stomach function, and increases body resistance against infections.

People often take vitamin B1 for treating poor appetite, diarrhea, ulcerative colitis, and other digestive problems. It helps to boost the immune system, cure heart disease, fight alcoholism, and lower diabetic pains.

Thiamine is efficient in improving learning abilities, preventing loss of memory, and increasing energy.

Sportsmen often use vitamin B1 for improving athletic performance.

Vitamin B1 Deficiency

Lack of thiamine can occur in people who eat too many carbohydrates and drink much coffee and tea. It is also a common problem for persons abusing alcohol or having mental stress.

Thiamine deficiency can cause depression, forgetfulness, hands tremor, irritability, lack of self-confidence, anxiety, muscle weakness, lack of appetite, insomnia and other side effects.

Vitamin B1 Side Effects

Too much vitamin B1 can lead to skin irritation and allergic reactions, though these symptoms are very rare.

Vitamin B1 Absorption

Thiamine cannot pile up in the body, so it should be consumed every day. As a rule, it is easily absorbed, though it can have troubles in entering bodies of persons who drink much alcohol or suffer from liver problems.

Recommendations and Precautions

Some people need more vitamin B1 than others. Ask your doctor what dietary intake of thiamine is recommended to you if you go in for sport, carry or breast-feed a child, have mental stress, eat a lot of carbohydrate, or have chronic diseases.


Vitamin B1 Uses

Effective for
Metabolic disorders, Thiamine deficiency, Brain disorder due to thiamine deficiency
Possibly effective for
Cataracts, Kidney disease in people with diabetes, Painful menstruation
Possibly ineffective for
Repelling mosquitos
Insufficient evidence for
Athletic performance, Preventing cervical cancer, Poor appetite, Ulcerative colitis, Chronic diarrhea, Stomach problems, Brain conditions, AIDS, Heart disease, Alcoholism, Stress, Aging, Canker sores

Top 10 Foods Highest in Vitamin B1

  • Green peas
  • Asparagus
  • Brussels sprouts
  • Sesame seeds
  • Sunflower seeds
  • Pistachios
  • Herring
  • Crimini mushrooms
  • Flaxseed
  • Spinach