Thiamine, or vitamin B1, was the first of the B vitamins to be chemically isolated and linked to a specific metabolic function. Plants, fungi and bacteria can synthesize their own thiamine, but people must obtain it from their diet. Thiamine deficiency is classically associated with beriberi, a rare disease which causes muscle wasting, weakness, delayed growth in children, heart rhythm abnormalities and heart failure. Thiamine is found in many foods, but people might not include good sources of this nutrient in their daily fare.
Thiamine Functions
Vitamin B1 plays a key role in cellular energy production, primarily in the metabolism of glucose. It also helps convert carbohydrates to fat during the early stages of fatty acid production. Thiamine is necessary for converting alcohol to water and carbon dioxide, so people who drink large amounts of alcohol have increased requirements for this nutrient.
Animal Sources
Poultry, beef, pork and fish are all sources of thiamine. Pork and organ meats contain more than many other animal source. Processed animal products, such as deli meats and sausage, also contain thiamine, but cooked meat products that have not been fortified with vitamins contain relatively less.
Plant Sources
Wheat germ and bran, rice husks, oat bran and the outer coats of other grains contain relatively high amounts of vitamin B1. Because milling removes the thiamine-rich portions of most grains, processed grains and flours are often enriched with thiamine during manufacture. Nuts and seeds, such as pecans, sunflower seeds and pine nuts, contain some thiamine. Many raw vegetables, such as kale, cauliflower and legumes are good sources, too. Dried fruits that have not been commercially preserved contain some thiamine, but sulfur dioxide preservation destroys this vitamin, according to Dr. Elson Haas, author of "Staying Healthy with Nutrition."
Other Sources
Brewer's yeast is a rich source of thiamine, and it contains other B vitamins as well. Blackstrap molasses, a thick byproduct of sugar cane and sugar beet processing, is often used as an iron supplement, but, according to the University of Maryland Medical Center, it is a good source of thiamine, too. Numerous supplements that contain vitamin B1 alone or in combination with other nutrients are commercially available. People who want to increase their B vitamin intake during times of stress or vigorous exercise often use B-complex preparation. You should consult with a physician before taking any supplement.
Considerations
Because B vitamins are often added to processed foods, thiamine is relatively easy to obtain in your diet and deficiency is rare. However, your body does not store much thiamine, so you need to include sources of this and other B vitamins in your daily menu. Cooking, especially boiling or steaming, destroys thiamine, so regularly consuming raw nuts, whole grains, seeds and other sources will help you to maintain adequate thiamine intake. You need at least 0.5 mg of thiamine for every 1,000 calories consumed, because thiamine is involved in energy metabolism. The U.S. RDA for adults, which is the amount needed to prevent deficiency, is about 1 mg daily.
References
- "Staying Healthy with Nutrition: Vitamin B1 (Thiamin or Thiamine)"; Elson M. Haas, M.D.; 2006
- University of Maryland Medical Center: Vitamin B1 (Thiamine); 2006
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