Nutrition Education| Vitamin B1 Thiamine

Vitamin B1 is not only the first B vitamin discovered by scientists, it is the first water-soluble vitamin that we have discussed. In the previous posts, we discussed 2 fat-soluble vitamins which were Vitamin D and Vitamin A. One major difference in fat-soluble and water-soluble vitamins is how they are absorbed. Today, we will Introduce Vitamin B1, discuss Vitamin B1 food sources (mainly ingredients for smoothies), and highlight other important key notes.

Vitamin B1 Introduction

Vitamin B1 is also known as or called Thiamine. It is typically written as “Thiamin” on nutritional fact labels. Vitamin B1 is a water-soluble vitamin in which the body does not store the vitamin but utilizes it for energy metabolism. This B vitamin ultimately helps the body turn food into energy that we need on a daily basis. It is categorized as a B vitamin complex and has similar characteristics of other B vitamins. Vitamin B1 Thiamine is very notable and responsible for the breakdown of carbohydrates and converts it into energy.

Vitamin B1 Food Sources

  • Pork
  • Poultry
  • Peas
  • Nuts
  • Dried Beans

For smoothies:

  • Orange juice, prepared from concentrate, 1 cup – 0.1 mg, 7% DV
  • Yogurt, plain, low fat, 1 cup – 0.1 mg, 7% DV
  • Milk, 2%, 1 cup – 0.1 mg, 7% DV

The Recommended Dietary Allowance (RDA) for Vitamin A

Vitamin B1 Other Important Key Notes

Vitamin B1 is responsible for the growth, development, and functioning of cells. The human body needs B1 to make ATP (Adenosine Triphosphate) to aid in the transportation of energy into cells. Vitamin B1 deficiency is very uncommon but severe alcoholism and other rare illnesses/diseases can lead to thiamine deficiency.


NIH Office of Dietary Supplements



Disclaimer: This blog post provides information that should not take the place of medical advice. We encourage you to talk to your healthcare provider about your interest in, questions about, or use of dietary supplements and what may be the best for your overall health.

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