Each day you must get certain amounts of the essential vitamins in your diet. Thiamine, or vitamin B-1, is an important essential vitamin that your body uses for a variety of functions. A multivitamin that contains vitamin B-1 is a safe way to ensure that you get the benefits of this essential vitamin. In fact, the Harvard School of Public Health recommends a daily multivitamin in addition to eating a balanced diet.
Toxicity
According to Oregon State University, there are no known side effects from taking vitamin B-1 through food or multivitamin sources. It adds that the vitamin does not have a daily upper limit dosage. Therefore, there is no maximum amount that you can take each day. You can, however, consume inadequate amounts, which will lead to symptoms such as weakness and fatigue. Your body requires a small amount each day that can be found in food, in a multivitamin or in a supplement.
Sources And Recommendations
The B vitamins are found in a variety of foods. Vitamin B-1 is found in foods such as pasta, whole grains, fortified breads and cereals, peas, beans and soybeans. Lean meats such as pork and fish are also good sources. In addition thiamine is found in small amounts in dairy products, fruits and vegetables. The daily recommended amount is 1 to 1.2 mg/day. Men require more than women and children vary based on age.
Importance of B-1
Daily intake of vitamin B-1 is important because of the many functions that your body uses it for. MedlinePlus states that vitamin B-1 is used by your cells in the conversion of carbohydrates into energy. It is also used for many enzyme functions that are used in the thousands of chemical reactions that take place in your body each day. Other functions include heart, muscle and nervous system function. Without proper amounts of B-1 from a multivitamin, your body would not be able to complete these important functions.
Considerations
Multivitamins are considered safe even if you combine them with natural food sources. It is always important to talk with your doctor before increasing your vitamin consumption if you are on certain medications. Some vitamins may interfere with how some medications work in your body. Your doctor will be able to determine if a multivitamin with B-1 will affect your medications.
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