What is Vitamin B1 (Thiamin) & Why Should You Care?

What is Vitamin B1? And what is Thiamin? No, Thiamin is not an instrument used to make the sounds of UFOs in old horror movies; that's a theremin. "Thiamin" is another name for Vitamin B1, an essential B Vitamin supporting nervous system function and cellular energy production; it is also commonly spelled “Thiamine.” That's much more useful in your day-to-day life than a theremin.^†

What Does Vitamin B1 Do?

So, is Vitamin B1 "Vitamin B"? What is Vitamin B? There's no one Vitamin B, but there's a collection of 8 B Vitamins that contribute to cellular energy production in the body. B Vitamins including Vitamin B1 play an essential role in the citric acid cycle and the formation of Adenosine Triphosphate, or ATP.[1] ATP is like our cell's batteries; they're the form of energy that our body uses to perform countless cellular processes.^†

Vitamin B1 is one of those essential B Vitamins that supports our cellular energy production by helping to convert the food we eat into cellular energy, but that's not all Vitamin B1 does for us. B1 also helps support our nervous system through its support for cellular energy; sending signals requires a lot of energy.[2] Vitamin B1's role in ion channel regulation and the structure and function of cellular membranes also directly contribute to nerve stimulation.[2]^†

Where Can You Get Vitamin B1? 

If Vitamin B1 is so important, where do we get it? Our body can't produce Vitamin B1 internally, so we need to introduce it into our body through food sources. Some foods with the highest sources of Vitamin B1 are fortified breakfast cereals, pork chops, trout, black beans, mussels and tuna.[3]

How much Vitamin B1 do I need?

How much Vitamin B1 should I get? That's a question you've probably asked yourself before searching the internet for answers. Like most supplements, the recommended dietary allowance of Vitamin B1 varies depending on factors like age, sex, and life stage.

Here are the RDA's for Vitamin B1 (Thiamin) intake:[3]

• For children aged 4-8, the RDA is 0.6 mg.
• For children aged 9-13, the RDA is 0.9 mg.
• For girls aged 14-18, the RDA is 1 mg. For boys aged 14-18, the RDA is 1.2 mg.
• For women aged 19 and up, the RDA is 1.1 mg. For men aged 19 and up, the RDA is 1.2 mg.
• For pregnant and lactating people, the RDA is 1.4 mg.

You may notice that many B1 Thiamin supplements, like our Vitamin B1 Tablets, offer over 100% of the RDA for Vitamin B1. That's because there's no established upper limit for Thiamin intake and no evident toxicity from taking over the RDA. Excess Thiamin that the body doesn't need is excreted through urine.[4]

Recommended Daily Doses of B Vitamins

Each B-Vitamin has a different recommended daily dose. For more information on recommended daily doses for B Vitamins like Vitamin B1, Vitamin B2, Vitamin B6 and more, check out A Guide to the B Vitamins.

Your Partner in Wellness

Our body needs micronutrients to function. What are micronutrients? They’re essential vitamins and minerals that should be included in our daily routine. The best way to get your body the nutrients it needs is through a balanced diet filled with nutrient-rich foods.

If you're looking for extra support to help bridge possible nutrient gaps in your diet, Nature Made^® has high-quality options. Check out our catalog to find Nature Made^®'s best vitamins for you. Always consult your primary care provider before beginning or changing your supplement routine.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068
2. Calderón-Ospina CA, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of Thiamine, Pyridoxine, and Cobalamin. CNS Neurosci Ther. 2020;26(1):5-13. doi:10.1111/cns.13207
3. National Institutes of Health. Office of Dietary Supplements - Thiamin. Nih.gov. Published February 9, 2023. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/