Thiamine, or thiamin, which is also referred to as vitamin B-1, was one of the first organic compounds to be recognized as a vitamin. You must consume thiamine, which is water soluble, daily to ensure that your body contains enough of the vitamin to function properly.
Functions of Thiamine
Thiamine is widely recognized for its role in converting the carbohydrates you eat into energy that your body can use. Thiamine also plays roles in the metabolism of fats, amino acids and glucose and helps the body break down alcohol. Thiamine is important for the health of your nervous system and allows your brain to function properly. In addition, the B vitamins, including thiamine, are often associated with healthy skin, hair, eyes and liver.
Food Sources
The most significant sources of thiamine in the diet include lean meats, such as pork, dried beans, peas, soy beans and fortified breads, cereals, pastas and other whole grains. Fruits, vegetables and dairy products contain a small amount of thiamine, but when consumed in large amounts, their thiamine contribution becomes significant.
Daily Recommendations
Recommendations for the amount of thiamine you should consume in the diet depend on your age and gender. Children between 1 and 3 require 0.5 mg per day and children between 4 and 8 require 0.6 mg per day. Children between 9 and 13 should consume 0.9 mg daily. Male teenagers and adults aged 14 and older should consume 1.2 mg of thiamine daily. Female teenagers between 14 and 18 require 1.0 mg per day, whereas female adults over 18 should consume 1.1 mg daily.
Most people meet their thiamin needs easily, and the average daily intake for men is 2.0 mg per day, whereas the average intake for women is 1.2 mg per day.
Thiamine Deficiency
Regular underconsumption of thiamine in the diet can lead to a thiamine deficiency, which is characterized by disruptions in the cardiovascular, nervous, muscular and digestive systems. A deficiency in thiamine is most common in low-income, underdeveloped populations where the consumption of refined grains and other white carbohydrates is usually high and the intake of whole grains, meats and beans is low, according to the Linus Pauling Institute. When thiamine deficiency occurs in industrialized areas, it is usually associated with chronic alcoholism.
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