Thiamin vitamin b1_Male

Thiamin, also known as vitamin B1, is one of the family of B vitamins that include riboflavin and Vitamin B12.Thiamin is an important vitamin that helps us to release energy from our food, support our nervous system and keep our heart healthy.

Where can I find Thiamin?

Thiamin is found in fish like salmon, plaice and trout, in pork and in wholegrain foods like wholegrain bread and wholegrain cereals. Wheatgerm is very rich in Thiamin and it can be added to cereals, homemade breads, muffins & scones and used to top fruit salads.  Sunflower seeds and sesame seeds are also great places to pick up Thiamin and can be eaten as a snack or added to salads, yoghurt and breakfast cereals.

Did you know?

Beri Beri is the famous disease that is caused by severe lack of thiamin. It can cause fatigue, apathy, drowsiness, muscle cramps and in severe cases, heart failure. Beri Beri literally means ‘I cannot, I cannot’.Luckily Beri Beri is rarely seen in Ireland!

Thiamin – Benefits at a glance:

  • Helps keep your heart healthy
  • Needed to help release energy from food
  • Helps to keep nerves healthy

How much Thiamin do I need everyday?

The RDA or Recommended Daily Amount for Thiamin is 1.1mg per day.

Thiamin in food Need 1.1mg per day
Salmon 0.2mg
Plaice 0.3mg
Trout 0.2mg
Pork Chops 0.66mg
Roast Pork 0.65mg
Breakfast cereals fortified with B vitamins 0.5mg
1 tablespoon wheatgerm 0.5mg
1 tablespoon sunflower seeds 0.4mg
1 tablespoon sesame seeds 0.25mg

What can cause low levels of Thiamin?

Low levels of thiamin can be seen if someone really restricts their diet (e.g. some ‘crash diets’) or if they have a poor appetite for a long time due to illness. It is also seen in alcoholics who may not eat well and too much alcohol makes it harder to absorb thiamin.


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