(THIAMINE) Also known as:
What does it do?
Vitamin B1 is needed to process carbohydrates, fat, and protein. Every
cell of the body requires vitamin B1 to form ATP—the fuel the body runs
on. Nerve cells require vitamin B1 in order to function normally.
Where is it found?
Wheat germ, whole wheat, peas, beans, so-called enriched flour, fish,
peanuts, and meat are all good sources of vitamin B1.
likely to be deficient? Deficiency is most commonly found in
alcoholics, people with malabsorption conditions, and those eating a very
How much is usually
taken? While ideal levels are somewhat uncertain, one study reports
that the healthiest people eat more than 9 mg per day.1 The amount found in many multivitamin
supplements (20–25 mg) is more than adequate.
Can I take too
much? Vitamin B1 is nontoxic, even in very high amounts.
Are there any interactions with other nutrients? Vitamin B1
works hand in hand with vitamin
B2 and B3.
Therefore, nutritionists usually suggest that vitamin B1 be taken as part
of a B-complex
vitamin or other multivitamin supplement.