Kaloretta

Vitamin B1: What It Does and How Much You Need

thiamine

Helps turn carbs into energy and keeps your nervous system running. Good sources include pork, legumes, seeds, whole grains, and bran.

Daily value

1.2 mgmen1.1 mgwomen

Why you need it

Thiamine is a coenzyme that helps turn glucose into energy. It's especially important for nerve tissue and heart muscle, which burn through glucose quickly.

Who should pay attention

  • If your diet is mostly white bread, polished rice, and sweets: processing strips grains of thiamine.
  • If you drink alcohol regularly — it interferes with thiamine absorption.
  • If you train hard: your needs increase with energy expenditure.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.