Multi-vitamins are nutritional supplements that contain some or all of the 13 essential vitamins, including vitamin B1. Multi-vitamin supplements may contain up to 100 percent of your daily vitamin B1 requirement. Thus, taking vitamin B1 together with a multi-vitamin that contains B1 is not necessary, unless recommended by your doctor. In addition, over-consumption of vitamin B1 may cause some toxic effects. Always consult your health care provider before taking any vitamin supplements.
Vitamin B1
Vitamin B1, also known as thiamin, is essential for a healthy body. Thiamin functions as a coenzyme and plays a role in production of energy from food, according to the Linus Pauling Institute. Vitamin B1 deficiency can lead to a condition called beriberi or a peripheral neuropathy. Beriberi is associated with "burning feet syndrome," diminished sensation and weakness in arms and legs, muscle pain and tenderness. Severe vitamin B1 deficiency can lead to seizures. Alcoholism is the primary cause of vitamin B1 deficiency in Western Countries.
Toxicity
Vitamin B1 is a water-soluble vitamin and easily removed from your body if consumed in excess. Over-consumption of vitamin B1 is not known to cause any well-established toxic effects, according to the Linus Pauling Institute. However, the institute also states that a small number of life-threatening anaphylactic reactions have been observed with large intravenous doses of vitamin B1. Avoid over-consuming B1 or any other vitamin.
Recommended Intake
The recommended dietary allowance, or RDA, for vitamin B1 differs depending on age and sex. Children should get between 0.5 to 0.9 mg per day depending on the age. The RDA for males 14 years or older is 1.2 mg per day. The RDA for females is 1 mg per day for teens and 1.1 mg per day for adults. Pregnancy and breastfeeding increase a woman's vitamin B1 requirement to 1.4 mg per day.
Food Sources
You might be getting your recommended daily vitamin B1 intake just by eating a complete diet. Vitamin B1 is found in several foods, including peas, long grain rice, whole wheat bread, fortified cereal, pork, cantaloupe, milk and nuts. One cup of fortified cereal or 5 oz. of cooked pork will satisfy your daily vitamin B1 requirement, according to the Linus Pauling Institute.
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