It is a reader-friendly overview of Thiamin. For extra particulars, see our well being skilled reality sheet on Thiamin.
What’s thiamin and what does it do?
Thiamin (additionally referred to as vitamin B1) helps flip the meals you eat into the vitality you want. Thiamin is vital for the expansion, growth, and performance of the cells in your physique.
How a lot thiamin do I want?
The quantity of thiamin you want depends upon your age and intercourse. Common each day advisable quantities are listed under in milligrams (mg).
|Life Stage||Beneficial Quantity|
|Beginning to six months||0.2 mg|
|Infants 7–12 months||0.3 mg|
|Youngsters 1–3 years||0.5 mg|
|Youngsters 4–8 years||0.6 mg|
|Youngsters 9–13 years||0.9 mg|
|Teen boys 14–18 years||1.2 mg|
|Teen ladies 14–18 years||1.0 mg|
|Pregnant teenagers and girls||1.4 mg|
|Breastfeeding teenagers and girls||1.4 mg|
What meals present thiamin?
Thiamin is discovered naturally in lots of meals and is added to some fortified meals. You may get advisable quantities of thiamin by consuming a wide range of meals, together with the next:
- Entire grains and fortified bread, cereal, pasta, and rice
- Meat (particularly pork) and fish
- Legumes (akin to black beans and soybeans), seeds, and nuts
What sorts of thiamin dietary dietary supplements can be found?
Thiamin is present in multivitamin/multimineral dietary supplements, in B-complex dietary dietary supplements, and in dietary supplements containing solely thiamin. Widespread types of thiamin in dietary dietary supplements are thiamin mononitrate and thiamin hydrochloride. Some dietary supplements use an artificial type of thiamin referred to as benfotiamine.
Am I getting sufficient thiamin?
Most individuals in america get sufficient thiamin from the meals they eat. Thiamin deficiency is uncommon on this nation. Nevertheless, sure teams of individuals are extra probably than others to have bother getting sufficient thiamin:
Discuss along with your healthcare supplier(s) about thiamin and different dietary dietary supplements that can assist you decide which, if any, may be useful for you.
What occurs if I do not get sufficient thiamin?
You possibly can develop thiamin deficiency in the event you don’t get sufficient thiamin within the meals you eat or in case your physique eliminates an excessive amount of or absorbs too little thiamin.
Thiamin deficiency could cause lack of weight and urge for food, confusion, reminiscence loss, muscle weak spot, and coronary heart issues. Extreme thiamin deficiency results in a illness referred to as beriberi with the added signs of tingling and numbness within the ft and fingers, lack of muscle, and poor reflexes. Beriberi shouldn’t be frequent in america and different developed nations.
A extra frequent instance of thiamin deficiency in america is Wernicke-Korsakoff syndrome, which principally impacts individuals with alcoholism. It causes tingling and numbness within the fingers and ft, extreme reminiscence loss, disorientation, and confusion.
What are some results of thiamin on well being?
Scientists are finding out thiamin to raised perceive the way it impacts well being. Listed here are some examples of what this analysis has proven.
Folks with diabetes usually have low ranges of thiamin of their blood. Scientists are finding out whether or not thiamin dietary supplements can enhance blood sugar ranges and glucose tolerance in individuals with sort 2 diabetes. They’re additionally finding out whether or not benfotiamine (an artificial type of thiamin) dietary supplements may help with nerve harm attributable to diabetes.
Coronary heart failure
Many individuals with coronary heart failure have low ranges of thiamin. Scientists are finding out whether or not thiamin dietary supplements would possibly assist individuals with coronary heart failure.
Scientists are finding out the likelihood that thiamin deficiency might have an effect on the dementia of Alzheimer’s illness. Whether or not thiamin dietary supplements might assist psychological operate in individuals with Alzheimer’s illness wants additional research.
Can thiamin be dangerous?
Thiamin has not been proven to trigger any hurt.
Does thiamin work together with medicines or different dietary dietary supplements?
Sure. Some medicines can decrease thiamin ranges within the physique. Listed here are a pair examples:
- Furosemide (Lasix®), which is used to deal with hypertension and swelling attributable to extra fluid within the physique
- Fluorouracil (5-fluorouracil and Adrucil®), which is utilized in chemotherapy remedies for some kinds of most cancers
Inform your physician, pharmacist, and different healthcare suppliers about any dietary dietary supplements and prescription or over-the-counter medicines you are taking. They will inform you if the dietary dietary supplements would possibly work together along with your medicines or if the medicines would possibly intervene with how your physique absorbs, makes use of, or breaks down vitamins akin to thiamin.
Thiamin and healthful consuming
Folks ought to get most of their vitamins from meals and drinks, in keeping with the federal authorities’s Dietary Pointers for Individuals. Meals comprise nutritional vitamins, minerals, dietary fiber, and different parts that profit well being. In some instances, fortified meals and dietary dietary supplements are helpful when it’s not attainable to satisfy wants for a number of vitamins (e.g., throughout particular life levels akin to being pregnant). For extra details about constructing a wholesome dietary sample, see the Dietary Pointers for Individuals and the U.S. Division of Agriculture’s MyPlate.
The place can I discover out extra about thiamin?
- For normal info on thiamin:
- For extra info on meals sources of thiamin:
- For extra recommendation on selecting dietary dietary supplements:
- For details about constructing a wholesome dietary sample:
This reality sheet by the Workplace of Dietary Dietary supplements (ODS) gives info that ought to not take the place of medical recommendation. We encourage you to speak to your healthcare suppliers (physician, registered dietitian, pharmacist, and so forth.) about your curiosity in, questions on, or use of dietary dietary supplements and what could also be greatest in your total well being. Any point out on this publication of a selected services or products, or suggestion from a corporation or skilled society, doesn’t characterize an endorsement by ODS of that product, service, or knowledgeable recommendation.
Up to date: March 22, 2021 Historical past of adjustments to this reality sheet