What is Thiamin?
Thiamin, also called vitamin B1, is an essential nutrient that the body needs to turn food into energy.
Benefits of Thiamin
Thiamin is a vital player in energy metabolism, which means it is involved in the growth, development, and function of cells.1,2,3 Thiamin may also play a role in supporting cognition and nervous system health.1,2
Foods High in Thiamin
Vitamin B1 is naturally found in many foods including beans, meat, nuts, and Florida Oranges. One medium-sized orange contains approximately 10% of the recommended Daily Value of thiamin.*
One 8-ounce glass of 100% orange juice contains approximately 10% of the recommended Daily Value of thiamin.*
Thiamin Requirements
Very little thiamin is stored in the body, and because it is used up quickly by the body, frequent consumption of thiamin from the diet is necessary.1,2 Thiamin needs increase during breastfeeding,1-3 and intake strongly affects the amount of this vitamin in breast milk.3 Requirements for thiamin also increase during:1-5
- Strenuous activity
- Pregnancy and breastfeeding
- Acute illness or fever
- Recovery after surgery
Thiamin Deficiency
Thiamin deficiency is rare. It is more common in people with specific medical conditions including alcoholism, Crohn’s and other digestive diseases, and anorexia.1-3 Deficiency in thiamin can affect the cardiovascular, muscular, digestive, and nervous systems.1-3
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References
- Food and Nutrition Board, Institute of Medicine. Dietary Recommended Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, D.C.: National Academy of Sciences; 1998:58-83.
- Thiamin. Linus Pauling Institute Micronutrient Information Center. Oregon State University.
- Thiamin. Health Sheet for Professionals. Office of Dietary Supplements. National Institutes of Health.
- Allen. Am J Clin Nutr. 2005;81:1206S-1212S.
- The A.S.P.E.N. Adult Nutrition Support Core Curriculum, 2nd Ed. American Society of Parental and Enteral Nutrition. 2012.