Thiamine (vitamin B1)
What it is and what it does
- Thiamine (vitamin B1) is one of the water-soluble B vitamins. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Health Professionals (updated 2023-02-09))
- The body stores only small amounts of thiamine and uses it quickly, so it needs a continuous supply from food. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Health Professionals (updated 2023-02-09))
- Water-soluble vitamins are generally not stored and are lost easily in urine (except B12 and folate). (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Thiamine helps turn food into energy. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Consumers (updated 2021-03-22))
- It plays a critical role in energy metabolism and so in the growth, development and function of cells. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Health Professionals (updated 2023-02-09))
- Its active form (thiamine diphosphate) is a helper for five enzymes used in glucose, amino acid and fat metabolism. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Health Professionals (updated 2023-02-09))
Why it matters
- Thiamine deficiency can cause weight and appetite loss, confusion, memory loss, muscle weakness and heart problems. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Consumers (updated 2021-03-22))
- Severe deficiency causes beriberi, with tingling and numbness in the feet and hands, muscle loss and poor reflexes. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Consumers (updated 2021-03-22))
- Wernicke-Korsakoff syndrome, a form of thiamine deficiency, mostly affects people with alcoholism. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Consumers (updated 2021-03-22))
- Context: India's National Institute of Nutrition began in 1918 as a Beri Beri Enquiry Unit in Coonoor, Tamil Nadu. (ICMR press release, 28 Sep 2020: Health Minister Releases Revised Nutrient Requirements and Report on India's Dietary Patterns)
- Too much: thiamine has not been shown to cause harm (ICMR-NIN 2020 lists no TUL for thiamine). (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Consumers (updated 2021-03-22))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 1.4 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult woman, sedentary work | 1.4 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Pregnant woman | 2.0 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020, as given by FSSAI (Direction of 2 Aug 2021)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Quinoa | 0.83 mg | IFCT A009 |
| Foxtail millet | 0.59 mg | NIN 2007 via ICAR-IIMR |
| Proso millet | 0.421 mg | USDA FDC 169702 |
| Teff | 0.39 mg | USDA FDC 169747 |
| Ragi (finger millet) | 0.37 mg | IFCT A010 |
| Jowar (sorghum) | 0.35 mg | IFCT A005 |
| Barnyard millet | 0.33 mg | NIN 2007 via ICAR-IIMR |
| Kodo millet | 0.29 mg | IFCT A017 |
| Little millet | 0.26 mg | IFCT A016 |
| Fonio | 0.26 mg | FAO WAFCT 2019 |
| Bajra (pearl millet) | 0.25 mg | IFCT A003 |
| Kuttu (buckwheat) | 0.101 mg | USDA FDC 170286 |
| Rajgira (amaranth) | 0.04 mg | IFCT A002 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Most thiamine in food is in phosphorylated forms that gut enzymes convert to free thiamine before absorption. (NIH Office of Dietary Supplements. Thiamin Fact Sheet for Health Professionals (updated 2023-02-09))
- B-complex vitamins (and vitamin C) are sensitive to heat and air, so drying, cooking and processing can reduce them. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Food-group averages per 100 g raw (ICMR-NIN): pulses 400 ug, nuts 390 ug, millets 355.56 ug, cereals 238.46 ug, dry spices 216.67 ug thiamine. Group averages only. (ICMR-NIN. Dietary Guidelines for Indians 2024)