What foods are high in thiamine (Vitamin B1)?

Foods High in Thiamine (Vitamin B1)

Enriched cereals and breads, lean pork, whole grains, and legumes are the best food sources of thiamine (vitamin B1). 1

Primary Food Sources of Thiamine

Thiamine is an essential water-soluble vitamin that plays a critical role in energy metabolism, particularly carbohydrate metabolism, and is vital for proper nervous system function. The following foods are excellent sources of thiamine:

Grain Products

• Enriched cereals and breads - Among the richest sources 1
• Whole grains - Including oats, bulgur, whole-wheat couscous, barley, and brown rice 1
• Fortified breakfast cereals - Many commercial cereals are fortified with thiamine

Protein Sources

• Lean pork - One of the best animal sources of thiamine 1
• Legumes - Including beans, lentils, and split peas 1
• Nuts and seeds - Particularly sunflower seeds 1

Other Sources

• Organ meats - Especially liver 1
• Yeast - Including nutritional yeast 1

Thiamine Content in Food Groups

Thiamine is widely distributed in both plant and animal foods, though in varying amounts:

• Animal products: Meat (especially pork), fish, poultry, eggs
• Plant foods: Whole grains, legumes, nuts, and seeds
• Fortified foods: Enriched bread products and cereals are significant sources in modern diets

Daily Requirements

The recommended daily allowance (RDA) for thiamine is:

• Adults: 1.1-1.2 mg/day 1
• Children and teenagers: 0.9-1.2 mg/day (varies by age) 1

Clinical Significance

Thiamine deficiency can lead to serious conditions including:

• Beriberi (characterized by neuritis, edema, cardiac failure)
• Wernicke-Korsakoff syndrome
• Lactic acidosis
• Peripheral neuropathy 1, 2

Individuals at particular risk for thiamine deficiency include:

• People with alcohol use disorder
• Those on restricted diets
• Patients with malabsorption conditions
• Individuals with increased metabolic demands (e.g., critical illness) 3, 4

Practical Considerations

• Thiamine is water-soluble with limited body storage, requiring regular dietary intake 1
• Processing and cooking can reduce thiamine content in foods
• The half-life of active thiamine forms is relatively short, making consistent intake important 1
• Thiamine combines with ATP to form thiamine pyrophosphate (TPP), which is essential for carbohydrate metabolism 5

Including a variety of thiamine-rich foods in your daily diet is the best way to ensure adequate intake of this essential nutrient. For those with increased requirements or absorption issues, supplementation may be necessary under medical supervision.