high thiamine foods

Evidence Based

Medically reviewed by Sara Osman,RD,PT

Introduction

Vitamin B1 (or Thiamine or thiamin or aneurine) is one of the 8 water-soluble vitamins available from food sources as well as from supplements [1]. It was one of the first B vitamins identified [3].

Total thiamine content in an adult human is estimated to be around 30 mg and is located in the skeletal muscles, heart, brain, liver and kidneys. It has a biological half-life of around 9 – 18 days [2,4].

Alcohol and other anti-thiamin factors that present in some foods (such as some phenolic compounds, sulfites and thiaminases)) can reduce thiamin’s bioavailability [4].

  • In healthy individuals, the thiamine absorption rate is around 95% for intake lower than 2 mg/day. [4]
  • It is absorbed in the small intestine. [1]
  • It is believed that thiamin absorption increases when intakes are low and decreases above an intake of 5mg/day. [1,4]
  • Also, heating, cooking, processing foods or boiling them in water can destroy the thiamine content in foods. [4]
  • This water-soluble vitamin is usually stored in the liver is very low amounts and has a very short half-life. [1]
  • It can be stored in the liver for a maximum of 18 days, hence daily intake is recommended. [6]
  • The body excretes excess thiamine in the urine when intakes are high and significant excretions happens in faeces when daily consumption is above 5 mg/day. [1,4]

Body Functions

Role in energy production [1]

Growth and development of cells [1]

Glucose metabolism [5]

Role in brain health [5,6]

Nervous system maintenance [6]

Essential for heart functions [5]

Role in energy production [1]

Growth and development of cells [1]

Glucose metabolism [5]

Healthy brain status [5,6]

Nervous system maintenance [6]

Essential for heart functions  [5]

Recommended Daily Intake

how much vitamin b1 thiamin is recommended daily

Deficiency Symptoms

Wernicke-Korsakoff syndrome and beriberi [1]

Short-term memory loss [1]

Muscle weakness [1]

Weight loss and anorexia [2]

Confusion [2]

Gastrointestinal disturbances [4]

Laboured breathing [4]

Loss of appetite [4]

Wernicke-Korsakoff syndrome and beriberi [1]

Short-term memory loss and other mental signs and symptoms  [1]

Muscle weakness [1]

Weight-loss [1]

Anorexia [1]

Confusion [2]

Gastrointestinal disturbances [4]

Laboured breathing [4]

Loss of appetite [4]

Thiamine Food Sources

foods high in vitamin b1 thiamine

Excessive Intake/ Toxicity Side Effects

Toxicity is rare for this nutrient as it’s a water-soluble vitamin and the body removes excess amount instantly [1,2,4].

Groups At Risk of Thiamine Deficiency

Alcoholics

Research suggests that almost 80% of people with chronic alcoholism develop thiamin deficiency as the ethanol content in alcohol reduces gastrointestinal absorption of thiamin, thiamin stores in the liver [1].

Diabetics

Small studies have indicated that diabetic people have low thiamine plasma levels and high renal clearance as compared to healthy individuals [1,3].
Lower levels of plasma vitamin b1 can be attributed to high urine excretion by the kidneys [1].

Older people

Elderly people are at increased risk of developing clinical thiamin deficiency due to poor dietary intake and reduced gastrointestinal absorption [1,3].

Thiamine deficiency may produce oxidative stress leading to the death of neurons, loss of memory and changes in glucose metabolism, all markers of Alzheimer’s disease [1].

Thiamine Interaction With Other Nutrients

  • Magnesium – Magnesium deficiency can possibly aggravate thiamin deficiency in humans [4].
  • Carbohydrate – Excess intake of carbs may possibly increase Thiamine intake[2].

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen – 0.04 mg
Canned – 0.03 mg
Dried 0.03 mg
Juice – 0.03 mg

Legumes ( i )

Flour – 0.56 mg
Raw- 0.26 mg
Cooked – 0.17 mg
Canned – 0.08 mg
Dry – 0 mg

Nuts & Seeds ( i )

Nuts – 0.32 mg
Seeds – 0.54 mg

Veggies ( i )

Dried – 0.20 mg
Raw or frozen – 0.15 mg
Cooked – 0.12 mg
Canned – 0.10 mg

Cereal grains & Flour ( i )

Flour – 0.27 mg
Raw grains – 0.37 mg
Cooked – 0.08 mg

Oils ( i )

Cooking oil – 0 mg
Other edible oils – 0 mg

what do these number mean?

References

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Medically reviewed by Sara Osman,RD,PT

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