Thiamin (B1)
What is it: B1 is a water-soluble vitamin in the B complex family. It's an essential nutrient and our bodies need it to make adenosine triphosphate (ATP) which aids in transporting energy within our cells.
Functions/Benefits: B1 is important for the function of cells in our body as well as critical for proper growth.
Food Sources: B1 can be found in all kinds of food sources. Some of which include whole brains, cereal, pasta and rice, pork and fish, as well as legumes, seeds and nuts.
Deficiency/Toxicity: Luckily, B1 deficiency is rare and when it does occur tends to occur in those battling other illness like alcoholism, Chron's disease and anorexia. B1 has not been shown to be toxic in high doses and does not cause any harm.
Fun Factoid: Thiamin was the first water-soluble vitamin to be described. This was a turning point that led to scientists considering the notion of a vitamin.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.2 mg |
| Infants 7–12 months | 0.3 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 0.9 mg |
| Teen boys 14–18 years | 1.2 mg |
| Teen girls 14–18 years | 1.0 mg |
| Men | 1.2 mg |
| Women | 1.1 mg |
| Pregnant teens and women | 1.4 mg |
| Breastfeeding teens and women | 1.4 mg |
Below are sources and further studies to review on thiamin (B1).