*For the next couple of weeks, we’re going to take a look at the essential vitamins for our health. We’ll look at the what, where, when, who and how much. Please remember that this blog is providing general information. If you are questioning whether you need to take a vitamin(s) supplement, please speak to a health professional such as your family doctor, pharmacist or registered dietitian.*
The next up in the series of vitamin blogs is…vitamin B1.
What is it and what does it do?
Vitamin B1, also known as thiamin, is a water-soluble vitamin. It is required by the body to properly use carbohydrates and also helps maintain proper nerve function. It is often used in combination with other B vitamins, and found in many vitamin B complex products.
Where do we get it?
According to Dietitians of Canada, the top 5 food sources of vitamin B1 (thiamin) are: yeast extract spread (marmite/vegemite), meatless soy products, pork, fortified breakfast cereals and sunflower seeds.
Who and How Much?
Vitamin B1 (thiamin):
• Men, 19 and older, should aim for an intake of 1.2 milligrams (mg)/day.
• Women, 19 and older, should aim for an intake of 1.1 milligrams (mg)/day.
• Pregnant and breastfeeding women, 19 and older, should aim for an intake of 1.4 milligrams (mg)/day.
A safe upper limit for vitamin B1 (thiamin) has not been determined.
Water-soluble vitamins travel through the body, and excess amounts are usually excreted by the kidneys. The body needs these vitamins in frequent, small doses. Eating a balanced diet, according to Eating Well with Canada’s Food Guide usually provides enough water-soluble vitamins, including vitamin B1 (thiamin).
Before taking any supplement, it’s important to talk to your healthcare provider or Registered Dietitian to discuss your individual needs.
For the next couple of weeks, we’re going to take a look at these essential vitamins for our health in greater detail. If you have any questions on a specific vitamin or vitamins in general, let me know.
If you have any nutrition topics you would like me to write about or have a question you would like answered, email me at [email protected]. I would really like to hear from you!