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VITAMIN B1 (THIAMINE) Also known as: Thiamine, thiamin

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.

Who is likely to be deficient? Deficiency is most commonly found in alcoholics, people with malabsorption conditions, and those eating a very poor diet.

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.

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