Thiamin Sources and Functions
All of the B vitamins work together to keep you healthy and feeling good. Here is a summary of the role of thiamin, a water-soluble vitamin, in your good health.
|What it does||Functions as a coenzyme to help release energy from the food you eat|
|Daily needs|| [Infants*: .2-.3 mg][Children†: .5-.9 mg][Men: 1.2mg]|
[Women: 1.1 mg][Pregnant: 1.4 mg][Lactating: 1.4 mg]
|Not enough|| Muscle weakness, Lack of energy, Irritability|
|Too Much||No known toxic effects|
|Foods||Whole or enriched grain products, Meat-especially pork, Legumes, Winter squash, Nuts|
*The lower value is for infants up to 6 mos., the higher value is for infants up to a year old.
† The first value is for children 1-3 with the amount increasing until age 18.
Destroyed by Heat
Thiamin is destroyed by excessive heat, so cooking methods, such as steaming should be used whenever possible.
In general, people who live in developed countries like the United States get enough thiamin. However, those suffering from eating disorders or living in poverty may not be eating enough food to get sufficient thiamin in their diet.
The sources of thiamin listed above are the best sources, but many foods contain small amounts of thiamin. If you eat a variety of foods from all of the food groups, you will more than likely get enough thiamin.
When you need more of this B vitamin
You should know that the need for thiamin is greater under certain conditions: