Thiamine RDA, Benefits and Sources

Vitamin B1, also called thiamine, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.

It is essential for the normal functioning of the nervous system, muscles and heart. It also stabilizes the appetite and promotes growth along with good muscle tone. Similar to some other B complex vitamins, thiamine is somemtimes referred to as an "anti-stress" vitamin because it is thought to enhance the activity of the immune system and improve the body's ability to withstand stressful conditions.

Thiamine RDA

children 1-3 yrs 0.5 mg
children 4-8 yrs 0.6 mg
children 9-13 yrs 0.9 mg
Males 14-70+ yrs 1.2 mg
Females 14-70+ yrs 1.1 mg
Pregnancy 19-50 yrs 1.4 mg
Lactation 19-50 yrs 1.4 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

3D picture

Different forms or alternative names:
thiamin
thiamine chloride

Importance of Vitamin B1 (Thiamin):
key role in metabolism of carbohydrates, fat and protein
assists production of energy within the body
essential for normal function of muscles, heart and nervous system
stabilizes the appetite
promotes growth and good muscle tone

Good sources are:
beef kidney, liver, brown rice, whole grains (especially wheat germ),

We have sorted our nutrition database by Foods high in Thiamine so you can easily see how much Vitamin B1 (Thiamin) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin B1 (Thiamin) content by food category.

Search for Thiamine content in Food   enter food

Thiamine in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups

Deficiency may cause:
loss of appetite
loss of weight
weakness and feeling tired
paralysis and nervous irritability
insomnia
vague aches and pains
mental depression and constipation
heart and gastrointestinal problems
Beriberi (vitamin B1 deficiency disease)