Health Benefits of Vitamin B1 (Thiamine)
Converts food into energy
Supports nervous system function
Maintains heart health
Enhances muscle function
Improves digestion
May boost mood and mental clarity
Best Food Sources of Vitamin B1 (Thiamine)
Get your daily Vitamin B1 (Thiamine) from these nutrient-dense whole foods:
| Food | Vitamin B1 (Thiamine) Content | % Daily Value |
|---|---|---|
| whole wheat bread | 0.4 mg per 100g | 33% DV |
| pork | 0.8 mg per 100g | 67% DV |
| sunflower seeds | 1.5 mg per 100g | 125% DV |
| brown rice | 0.2 mg per cup cooked | 17% DV |
| legumes | 0.2-0.5 mg per cup | 17% DV |
Signs of Vitamin B1 (Thiamine) Deficiency
Watch for these symptoms that may indicate low Vitamin B1 (Thiamine) levels:
Fatigue and weakness
Irritability and confusion
Muscle weakness
Heart problems
Nerve damage (beriberi)
Weight loss and poor appetite
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin B1 (Thiamine) Absorption
✓ Absorption Enhancers
Combine Vitamin B1 (Thiamine)-rich foods with:
- Adequate food intake
- Healthy gut
✗ Absorption Inhibitors
Avoid consuming these with Vitamin B1 (Thiamine):
- Alcohol
- Caffeine
- Raw fish
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 1.2 mg |
| Adult Women | 1.1 mg |
| Pregnancy | 1.4 mg |
Daily recommended intake
Track Your Vitamin B1 (Thiamine) Intake
Monitor your daily Vitamin B1 (Thiamine) consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
