Dietary Sources of Vitamin B1

Vitamin B1; Thiamin: Sources and Supplementation

    What are examples of dietary sources of thiamin?

    Sources of thiamin (vitamin B1) are:

    • Pork Chops
    • Brewer's Yeast
    • Wheat Germ
    • Oats
    • Other Whole Grains:
      • Whole Grain Breads
      • Brown Rice
      • Barley
      • Bulgur Wheat
    • Thiamin-Enriched Flours, Cereals, Breads, and Pastas
    • Dried Beans and Peas, such as:
      • Kidney Beans
      • Chickpeas
    • Green Peas
    • Nuts, including:
      • Peanuts
      • Cashews
      • Pecans
      • Pistachios
      • Brazil Nuts
    • Ham
    • Organ Meats, such as:
      • Livers
      • Kidneys
    • Fish and Shellfish, including:
      • Scallops
      • Cod
    • Avocado
    • Spinach
    • Cauliflower
    • Oranges
    • Watermelon

    Does storage and preparation affect thiamin content of foods?

    Thiamin content of foods is decreased as a result of:

    • Exposure to Heat (as during cooking)
    • Cooking in Water
    • Refining Grains (removing the germ/bran of wheat or removing the outer covering of rice grains)
    • Increasing the pH of Foods, as by adding baking soda
    • Preserving Foods with Sulfites

    What about thiamin supplements?
    In certain cases, dietary supplements can be beneficial, helping to provide thiamin for individuals with inadequate diets.

    • Because supplements do not contain all of the potentially important nutrients/micronutrients present in food sources of thiamin, however, it is preferable to improve the diet, rather than depending upon supplements to provide thiamin.
    • For those who do wish to supplement dietary intake of thiamin:
      • Choose a multivitamin/multimineral with no more than 100% of the Recommended Daily Intake (RDI) of thiamin.
      • Avoid single-nutrient supplements containing high doses of thiamin; taking excessive amounts of any any vitamin or mineral can be dangerous.

The material in this article is provided for informational purposes only. For specific medical advice or diagnosis, consult a healthcare provider.