Vitamin B1 - Thiamin

Information written and reviewed by Certified Doctors.

Thiamin, also known as vitamin B1, helps:

  • break down and release energy from food
  • keep the nervous system healthy

Good sources of thiamin

Thiamin is found in many types of food.

Good sources include:

  • peas
  • fresh and dried fruit
  • eggs
  • wholegrain breads
  • some fortified breakfast cereals
  • liver

How much thiamin do I need?

The amount of thiamin adults (19-64 years) need is:

  • 1mg a day for men
  • 0.8mg a day for women

You should be able to get all the thiamin you need from your daily diet.

Thiamin can't be stored in the body, so you need it in your diet every day.

What happens if I take too much thiamin?

There's not enough evidence to know what the effects might be of taking high doses of thiamin supplements each day.

What does the Department of Health advise?

You should be able to get all the thiamin you need by eating a varied and balanced diet. If you take supplements, don't take too much as this might be harmful.

Taking 100mg or less a day of thiamin supplements is unlikely to cause any harm.

Content supplied by NHS Choices