This can be a reader-friendly overview of Thiamin. For extra particulars, see our well being skilled truth sheet on Thiamin.
What’s thiamin and what does it do?
Thiamin (additionally known as vitamin B1) helps flip the meals you eat into the vitality you want. Thiamin is essential for the expansion, growth, and performance of the cells in your physique.
How a lot thiamin do I would like?
The quantity of thiamin you want is determined by your age and intercourse. Common each day beneficial quantities are listed under in milligrams (mg).
|Life Stage||Advisable Quantity|
|Start to six months||0.2 mg|
|Infants 7–12 months||0.3 mg|
|Kids 1–3 years||0.5 mg|
|Kids 4–8 years||0.6 mg|
|Kids 9–13 years||0.9 mg|
|Teen boys 14–18 years||1.2 mg|
|Teen women 14–18 years||1.0 mg|
|Pregnant teenagers and girls||1.4 mg|
|Breastfeeding teenagers and girls||1.4 mg|
What meals present thiamin?
Thiamin is discovered naturally in lots of meals and is added to some fortified meals. You may get beneficial quantities of thiamin by consuming quite a lot of meals, together with the next:
- Complete grains and fortified bread, cereal, pasta, and rice
- Meat (particularly pork) and fish
- Legumes (corresponding to black beans and soybeans), seeds, and nuts
What sorts of thiamin dietary dietary supplements can be found?
Thiamin is present in multivitamin/multimineral dietary supplements, in B-complex dietary dietary supplements, and in dietary supplements containing solely thiamin. Widespread types of thiamin in dietary dietary supplements are thiamin mononitrate and thiamin hydrochloride. Some dietary supplements use an artificial type of thiamin known as benfotiamine.
Am I getting sufficient thiamin?
Most individuals in the US get sufficient thiamin from the meals they eat. Thiamin deficiency is uncommon on this nation. Nonetheless, sure teams of individuals are extra doubtless than others to have bother getting sufficient thiamin:
Discuss together with your healthcare supplier(s) about thiamin and different dietary dietary supplements that will help you decide which, if any, could be beneficial for you.
What occurs if I do not get sufficient thiamin?
You possibly can develop thiamin deficiency in the event you don’t get sufficient thiamin within the meals you eat or in case your physique eliminates an excessive amount of or absorbs too little thiamin.
Thiamin deficiency may cause lack of weight and urge for food, confusion, reminiscence loss, muscle weak spot, and coronary heart issues. Extreme thiamin deficiency results in a illness known as beriberi with the added signs of tingling and numbness within the ft and palms, lack of muscle, and poor reflexes. Beriberi isn’t widespread in the US and different developed nations.
A extra widespread instance of thiamin deficiency in the US is Wernicke-Korsakoff syndrome, which largely impacts folks with alcoholism. It causes tingling and numbness within the palms and ft, extreme reminiscence loss, disorientation, and confusion.
What are some results of thiamin on well being?
Scientists are learning thiamin to raised perceive the way it impacts well being. Listed here are some examples of what this analysis has proven.
Individuals with diabetes typically have low ranges of thiamin of their blood. Scientists are learning whether or not thiamin dietary supplements can enhance blood sugar ranges and glucose tolerance in folks with kind 2 diabetes. They’re additionally learning whether or not benfotiamine (an artificial type of thiamin) dietary supplements will help with nerve harm attributable to diabetes.
Coronary heart failure
Many individuals with coronary heart failure have low ranges of thiamin. Scientists are learning whether or not thiamin dietary supplements may assist folks with coronary heart failure.
Scientists are learning the likelihood that thiamin deficiency might have an effect on the dementia of Alzheimer’s illness. Whether or not thiamin dietary supplements might assist psychological perform in folks with Alzheimer’s illness wants additional examine.
Can thiamin be dangerous?
Thiamin has not been proven to trigger any hurt.
Does thiamin work together with drugs or different dietary dietary supplements?
Sure. Some medicines can decrease thiamin ranges within the physique. Listed here are a pair examples:
- Furosemide (Lasix®), which is used to deal with hypertension and swelling attributable to extra fluid within the physique
- Fluorouracil (5-fluorouracil and Adrucil®), which is utilized in chemotherapy remedies for some sorts of most cancers
Inform your physician, pharmacist, and different healthcare suppliers about any dietary dietary supplements and prescription or over-the-counter medicines you’re taking. They’ll inform you if the dietary dietary supplements may work together together with your medicines or if the medicines may intrude with how your physique absorbs, makes use of, or breaks down vitamins corresponding to thiamin.
Thiamin and healthful consuming
Individuals ought to get most of their vitamins from meals and drinks, in response to the federal authorities’s Dietary Tips for Individuals. Meals comprise nutritional vitamins, minerals, dietary fiber, and different elements that profit well being. In some instances, fortified meals and dietary dietary supplements are helpful when it isn’t doable to satisfy wants for a number of vitamins (e.g., throughout particular life levels corresponding to being pregnant). For extra details about constructing a wholesome dietary sample, see the Dietary Tips for Individuals and the U.S. Division of Agriculture’s MyPlate.
The place can I discover out extra about thiamin?
- For normal data on thiamin:
- For extra data on meals sources of thiamin:
- For extra recommendation on selecting dietary dietary supplements:
- For details about constructing a wholesome dietary sample:
This truth sheet by the Workplace of Dietary Dietary supplements (ODS) offers data that ought to not take the place of medical recommendation. We encourage you to speak to your healthcare suppliers (physician, registered dietitian, pharmacist, and so forth.) about your curiosity in, questions on, or use of dietary dietary supplements and what could also be finest in your general well being. Any point out on this publication of a particular services or products, or advice from a corporation or skilled society, doesn’t characterize an endorsement by ODS of that product, service, or professional recommendation.
Up to date: March 22, 2021 Historical past of modifications to this truth sheet