Vitamin B1 Benefits

Vitamin B1 benefits are many as we will discover further down the page. Vitamin B1 is also known as Thiamine or Thiamin and is present in many foods.

But cooking and any kind of heating of foods destroys the vitamin, as vitamin B1 is a water soluble vitamin and it dissolves in the water.  

Vitamin B1

Vitamin B1 is a water-soluble vitamin as are all the vitamins in the B complex. Water soluble vitamins dissolve in water and are stored in the body in limited amounts and any excess is excreted in the urine.

To ensure you maximise the vitamin B1 benefits you need to include this vitamin in your daily diet.

Vitamin B1 Benefits

Vitamin B1 benefits include:

  • promotes energy production
  • improves brain function
  • protects nerves
  • promotes digestion
  • helps the body make use of protein
  • helps the body to cope with stress
vitamin B1 benefitsVitamin B1 benefits

Vitamin B1 Food Sources

Vitamin B1 is found in many foods and the table below indicates the food source, the serving size and the amount of vitamin B1 in the serving. 

 Food Source

 Asparagus            

 Sunflower Seeds   

 Green Peas

 Flaxseeds

 Brussels Sprouts

 Beet Greens

 Spinach

 Cabbage

 Eggplant

 Romaine Lettuce

 Navy Beans

 Lentils

 Pinto Beans

 Oats

 Sesame Seeds

 Kidney Beans

 Sweet Potato

 Broccoli

 Green Beans

 Carrots

 Kale

 Bell Peppers

 Cauliflower

 Cucumber

Serving (size)    Amount (mg)  

    1 cup                 0.29                 

    0.25 cup            0.52

    1 cup                 0.36

     2 tbs                 0.23

    1 cup                 0.17

    1 cup                 0.17

    1 cup                 0.17

    1 cup                 0.11

    1 cup                 0.08

    2 cups               0.07

    1 cup                 0.43

    1 cup                 0.33

    1 cup                 0.33

    0.25 cup            0.30

    0.25 cup            0.28

    1 cup                  0.28

    1 cup                  0.21

    1 cup                  0.10

    1 cup                 0.09

    1 cup                 0.08

    1 cup                 0.07

    1 cup                 0.05

    1 cup                 0.05

    1 cup                 0.03

foods rich in vitamin B1

Vitamin B1 Information - Dose Required

Vitamin B1 information regarding the dose as set by the RDA (The Recommended Dietary Allowance) is: 

Vitamin B1 1.1mg per day for women

Vitamin B1 1.2 mg per day for men 

The RDA is set to prevent deficiency and not achieve optimal health and therefore this should only be used as a guideline as a minimum vitamin B1 requirement. 

There is no toxicity level for vitamin B1.

vitamin B1 essential to health

Signs of Possible Vitamin B1 Deficiency

If you experience any of the following symptoms on a regular basis you may want to consider increasing your vitamin B1 intake or even monitoring the amount of vitamin B1 you are consuming from your diet.

  • Loss of appetite
  • Fatigue
  • Muscle weakness and tenderness
  • Irritability
  • Tingling arms, legs, hands and feet
  • Blurred vision and eye pain
  • Stomach pains, nausea and vomiting
  • Rapid heartbeat
  • Confusion
  • Memory loss

Vitamin B1 information is to help you understand why your body needs it and how much you need.

vitamin B1 deficiency

Additional vitamin B1 information - Please Note!

You should never take a single vitamin supplement in isolation without taking a multi vitamin as a single supplement of a vitamin can cause a depletion of other nutrients.

If you take a vitamin B1 supplement you must also take a multi vitamin supplement with it.


Wishing you vibrant health!


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