Vitamin B1 (Thiamin/Thiamine): A General Overview

Vitamin B1, also known as thiamin or thiamine, is required by many of the body’s biological systems for proper maintenance of functions. Thiamin is typically associated as a cofactor for many enzymes. Enzymes are responsible for the catalysis of reactions.

Catalysis is the process by which reactions are accelerated. This acceleration is necessary to control the speed of reactions within the body for the production of energy. The presence of a catalyst does not start or end a reaction, but only acts to accelerate reactions by its presence, or slow a reaction to normal rates by its absence.

Thiamin: Recommended Daily Intake

A diet rich with varieties of healthy foods is typically enough to maintain healthy levels of thiamin within the biological systems of the body. Adult males require 1.4 milligrams per day. Adolescent males require more thiamin in their diet at 2 milligrams per day.

These requirements are averages provided by the recommended daily intake levels. Averages do not fit all individuals, and your needs may differ from the recommended daily intake listed here, as individual factors effect these needs including age, genetics, diet, lifestyle, and specific location.

Food Sources Rich in Thiamin

Various foods are naturally rich with thiamin. Cereals and breads are also available fortified with thiamin. Listed are foods that contain abundant amounts of thiamin in order by name, amount required, and milligrams thiamin obtained.

• Wheat germ breakfast cereal, 1 cup, 4.47 milligrams
• Lean pork, 3 ounces, 0.72 milligrams
• Fortified breakfast cereal, 1 cup, ranges typically between 0.5-2.0 milligrams
• Enriched white rice, 1 cup, 0.25 milligrams
• Peas, ½ cup 0.2 milligrams
• Pecans, 1 ounce, 0.19 milligrams
• Brazil nuts, 1 ounce, 0.18 milligrams
• Lentils, ½ cup, 0.15 milligrams
• Brown rice, 1 cup, 0.15 milligrams
• Medium orange, 0.10 milligrams
• Half of a medium catelope fruit, 0.10 milligrams
• Whole milk, 1 cup, 0.10 milligrams
• Slice whole wheat bread, 0.10 milligrams
• Slice enriched white bread, 0.10 milligrams
• Spinach, ½ cup, 0.09 milligrams
• White rice, 1 cup, 0.04 milligrams
• Large egg, 0.03 milligrams

Thiamin and Disease Treatment

Studies continue to confirm correlations between thiamin and the treatment of specific conditions or diseases. Listed are some of the diseases currently associated with thiamin. However, more research is necessary to confirm these associations.

• Alzheimer’s disease
• Metabolic disorders
• Crohn’s disease
• Pyruvate dehydrogenase deficiency (PDH)
• Didmoan (Wolfram) syndrome
• Total parenteral nutrition (TPN)
• Acute alcohol withdrawal
• Hip fractures
• Cataracts prevention
• Athletic performance enhancements
• Cardiomyopathy (heart failure)

Thiamin Deficiencies and Toxicity

Deficiencies in thiamin are associated with the condition known as beriberi. There are three types of beriberi including; dry, wet, and cerebral. Dry beriberi is typically accompanied by what is known as “burning feet syndrome” and is a peripheral neurophathy. Wet beriberi is typically accompanied by cardiovascular malfunctions leading to the development of congestive heart failure if not treated.

Cerebral beriberi is typically associated with memory disorders, most commonly the conditions known as Korsakoff’s psychosis and Wernicki’s encephalopathy. Toxicity from thiamin is also possible, but not common, and there are no known conditions caused by consistent overdosages of thiamin.

Find a great daily vitamin here.

Sources:
http://www.mayoclinic.com/health/vitamin-b1/NS_patient-thiamin
http://lpi.oregonstate.edu/infocenter/vitamins/thiamin/