Thiamin (B1)
B vitamin (B1) essential for energy metabolism and nerve function. Deficiency causes beriberi.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 0.50 | — |
| Children 4-8 years | 0.60 | — |
| Males 9-13 years | 0.90 | — |
| Females 9-13 years | 0.90 | — |
| Males 14-18 years | 1.2 | — |
| Females 14-18 years | 1.0 | — |
| Males 19-30 years | 1.2 | — |
| Females 19-30 years | 1.1 | — |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 1.4 | — |
| Lactation | 1.4 | — |
Top Foods Highest in Thiamin (B1)
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Thiamin (B1) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Yeast extract spread | 23.4 mg | Vegetables and Vegetable Products |
| 2 | Leavening agents, yeast, baker's, active dry | 11.0 mg | Baked Products |
| 3 | Formulated bar, POWER BAR, chocolate | 8.1 mg | Snacks |
| 4 | Soup, cream of vegetable, dry, powder | 5.2 mg | Soups, Sauces, and Gravies |
| 5 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 4.7 mg | Breakfast Cereals |
| 6 | Cereals ready-to-eat, RALSTON Corn Flakes | 4.5 mg | Breakfast Cereals |
| 7 | Bacon, meatless | 4.4 mg | Legumes and Legume Products |
| 8 | Luncheon slices, meatless | 4.0 mg | Legumes and Legume Products |
| 9 | Babyfood, cereal, rice, with bananas, dry | 4.0 mg | Baby Foods |
| 10 | Babyfood, cereal, high protein, with apple and orange, dry | 3.8 mg | Baby Foods |
| 11 | Babyfood, cereal, mixed, with bananas, dry | 3.8 mg | Baby Foods |
| 12 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey N | 3.4 mg | Snacks |
| 13 | Seeds, sunflower seed flour, partially defatted | 3.2 mg | Nut and Seed Products |
| 14 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy | 2.9 mg | Snacks |
| 15 | Babyfood, cereal, oatmeal, with honey, dry | 2.8 mg | Baby Foods |
| 16 | Rice bran, crude | 2.8 mg | Cereal Grains and Pasta |
| 17 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGR | 2.7 mg | Snacks |
| 18 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy C | 2.7 mg | Snacks |
| 19 | Seeds, sesame flour, high-fat | 2.7 mg | Nut and Seed Products |
| 20 | Veggie burgers or soyburgers, unprepared | 2.7 mg | Legumes and Legume Products |
Health Effects of Thiamin (B1)
Thiamin (B1) is essential for energy metabolism as a coenzyme (TPP) in carbohydrate metabolism, particularly the pyruvate dehydrogenase complex and the pentose phosphate pathway.
Thiamin deficiency causes beriberi (wet: cardiac failure; dry: peripheral neuropathy) and Wernicke-Korsakoff syndrome (especially in alcoholics). Requirements increase with carbohydrate intake.
No adverse effects from high oral intake; excess is rapidly excreted by kidneys. No UL established.
Absorption & Interactions
Absorbed in the jejunum via active transport (THTR1/2 transporters) at low concentrations and passive diffusion at high concentrations. Phosphorylated forms in food are hydrolyzed by phosphatases first.
Estimated Thiamin (B1) Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Vitamins
Frequently Asked Questions
How much Thiamin (B1) do I need per day?
Adult males need 1.2 mg/day and adult females need 1.1 mg/day.
Which food has the most Thiamin (B1)?
The food highest in Thiamin (B1) is Yeast extract spread with 23.4 mg per 100g.
What does Thiamin (B1) do in the body?
B vitamin (B1) essential for energy metabolism and nerve function. Deficiency causes beriberi.