Thiamin (vitamin B1)

Thiamin, also known as vitamin B1, helps:

• the body breaks down and releases energy from food
• keep the nervous system healthy

Good sources of thiamin

Thiamin is found in many types of food.

Good sources include:

• peas
• some fresh fruits (such as bananas and oranges)
• nuts
• Sunflower seeds
• Beans, lentils
• Yogurt
• Fish
• wholegrain bread
• some fortified breakfast cereals
• liver

How much thiamin do I need?

The amount of thiamin adults (aged 19 to 64) 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 cannot 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.

Important Tips

You should be able to get all the thiamin you need by eating a varied and balanced diet.

If you take supplements, do not take too much as this might be harmful.

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