Vitamin B1 (Thiamin)

What is Vitamin B1? 

Vitamin B1, also known as Thiamin, is a water-soluble vitamin that plays a crucial role in energy metabolism and the proper functioning of the nervous system. 

Why do we need Vitamin B1?

• Energy Metabolism.
• Neurotransmitter Synthesis: plays a role in the transmission of nerve signals.
• DNA Synthesis.
• Heart & Muscle Function.

3 Foods Richest in Vitamin B1?

1. Pork
2. Whole Grains (brown rice, whole wheat, oats)
3. Legumes (beans, lentils) 

Daily Recommended Intake:

For adults, the recommended daily allowance (RDA) of vitamin B1 is 1.1-1.2 milligrams per day. 

Practical Examples:

• Pork (85g) = 0.7mg of Vitamin B1
• Brown Rice (195g cooked) = 0.2 mg of Vitamin B1
• Sunflower Seeds (35g) = 0.4mg of Vitamin B1
• Whole wheat Bread (1 slice) = 0.3mg of Vitamin B1

Symptoms of Vitamin B1 Deficiency:

A deficiency in Vitamin B1 can lead to a condition called beriberi. There are two main types of beriberi: wet beriberi, which affects the cardiovascular system, and dry beriberi, which primarily impacts the nervous system. Symptoms include: 

• Fatigue and Weakness.
• Muscle Weakness & Pain.
• Difficulty Breathing: In cases of wet beriberi.
• Swelling (Edema): Wet beriberi may also cause fluid retention and swelling in the legs, ankles, and feet.
• Cardiovascular Issues: increased heart rate, palpitations & potential cardiovascular complications.
• Numbness & Tingling: especially in the hands and feet.
• Confusion & Memory Impairment.

Download this factsheet – Thiamin (B1) Factsheet

Want to ensure you’re getting enough Vitamin B1 in your day? Check out our FREE MEAL PLAN:

Vitamin B1 – Daily Meal Plan

Check out our signature Vitamin B1 recipe here – Quinoa Super Salad