What is vitamin B1?

Vitamin B1, also known as thiamine, is one of eight B vitamins. This water-soluble nutrient enables your body to use carbohydrates as energy. Thiamine also plays a key role in heart, nerve, and muscle function.

Vitamin B1 (thiamine) benefits

  • Converts food into energy
  • Assists cognitive function
  • Helps prevent complications in your nervous system, heart, muscles, and digestive system
  • Helps electrolytes flow in and out of muscle and nerve cells

How much vitamin B1 do you need per day?

  • Adult Women: 1.1 mg
  • Adult Men: 1.2 mg
  • Pregnant/Breastfeeding Women: 1.4 mg

Natural sources of vitamin B1

  • Pork
  • Fish
  • Beans
  • Lentils
  • Green peas
  • Vitamin-fortified cereals, bread, noodles, and rice
  • Sunflower seeds
  • Yogurt

Learn about vitamin B1 deficiency symptoms.

Further reading: National Institutes of Health