Thiamin: what it does and which foods have it
Thiamin, vitamin B1, is central to how the body turns food into energy. Black beans, trout, pork and mussels are good sources, along with whole and enriched grains. Adults need 1.1 to 1.2 mg a day. People who drink heavily, older adults and people with diabetes are more likely to run low.
What it does
Thiamin plays a critical role in energy metabolism and, therefore, in the growth, development and function of cells. (NIH)
Where you find it in food
Food sources of thiamin include whole grains, meat and fish. (NIH)
| Food | Serving | Amount | % daily value | Servings to reach the daily value |
|---|---|---|---|---|
 Black beans |
½ cup | 0.4 mg | 33% | 3.0 |
 Trout |
3 ounces | 0.4 mg | 33% | 3.0 |
 Pork |
3 ounces | 0.4 mg | 33% | 3.0 |
 Mussels |
3 ounces | 0.3 mg | 25% | 4.0 |
Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (1.2 mg) divided by the amount per serving.
How much you absorb
- Thiamin is absorbed in the small intestine; data on how much is absorbed from food are very limited. (NIH)
Food, and where an IV fits
Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.
An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.
Thiamin (B1) is part of the B-complex in Reset, Immunity, Performance, Longevity, Radiance and Rebuild.
Who tends to run low
The NIH lists these groups among those more likely to fall short:
- People with alcohol dependence
- Older adults
- People with diabetes
- People who have had bariatric surgery
A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.
Questions about thiamin, answered in full
Sources
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