Thiamin (Vitamin B1)

Thiamin plays a critical role in the nervous system and helps it to function properly. It also is used in the energy metabolism in all cells. Thiamin is actually part of a coenzyme which combines with an enzyme to activate it. Enzymes facilitate chemical reactions in the body.

• Class of Vitamin: Water soluble (easily dissolves in water and is not stored in the body)

• What it does: it is part of an enzyme active in energy metabolism

• Good Sources: enriched pasta, pork chops, green peas, waffle, whole wheat bagel, enriched cereal, sunflower seeds, baked potato, black beans

• What happens if you consume too much of it: nothing has yet been reported

• How much is too much: no upper intake value has been determined yet by the DRI committee

• What happens if you don’t consume enough: Beriberi with possible edema, enlarged heart, heart failure, muscle weakness, pain, apathy, poor short term memory, confusion, irritability, difficulty walking, paralysis, and weight loss.

• Daily Requirement Intake: Men= 1.2 mg/day

Women= 1.1 mg/day

This information can be found in any nutrition text book or on the National Institute of Health Website. This is only a basic description of vitamins and the amounts needed for an average adult diet of 2,000 calories. Some vitamins and foods may react with your body when on certain medications. Always consult your doctor before starting any supplements or diet. For further information consult with your Physician or a Registered Dietitian. Your way to excellent health starts with you.