B1 – Thiamine

Part of Vitamin B Complex.

Function

Essential for healthy nervous system, memory, energy production, muscle tone, normal digestion, alcohol metabolism, carbohydrate and for normal development. Needed for growth, reproduction, healthy skin and hair, blood production and immune function.

Vitamin deficiency

Inflammations on the nerves, digestive problems, fatigue, low blood sugar, alcoholism, heart problems, lumbago, sciatica, skin problems, pins and needles, numbness in legs

Food sources

Whole grain cereals, fortified breakfast cereals, whole grain bread, potatoes, milk, soy milk, meat (especially pork), offal, sunflower seeds, spinach, green peas, tomato juice, watermelon

Examples of therapeutic usage (not always proven effective or safe)

Beriberi, Wernicke-Korsakoff syndrome

Toxic dose – symptoms

There are no known toxic effects but caution may be warranted.

AIs (Adequate Intakes)

Infants 0-6 months 7-12 months

Milligrams per Day 0.2 0.3

RDAs (Recommended Dietary Allowances)

Children 1-3 years 4-8 years	Milligrams per Day0.5 0.6
Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 0.9 1.2 1.2 1.2 1.2 1.2
Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 0.9 1.0 1.1 1.1 1.1 1.1
Pregnancy < 19 years 19-30 years 31-50 years	- 1.4 1.4 1.4
Lactation < 19 years 19-30 years 31-50 years	- 1.4 1.4 1.4

Source: USDA Dietary Reference Intakes