Daily Dose of Thiamine: 1-2mg
Thiamine is part of the B vitamin group and is also called vitamin B1. It was first discovered in the 1920s, making it one of the first natural compounds to be considered a vitamin. It is vital to many daily functions in the body like that of the nervous and muscular systems. Just like all the other B vitamins, it turns food into energy, especially carbohydrates. Our bodies cannot store thiamine well and it can be depleted within as little as 2 weeks so it’s very important to get enough through diet and supplements.
A deficiency in thiamine, also known as beriberi, can cause serious complications involving the heart, nervous systems and muscles. If left untreated, beriberi can cause congestive heart failure and a type of dementia called Wernicke-Korsakoff syndrome. This syndrome includes mental confusion, difficulty walking, loss of sensation and muscle function, or even paralysis.
We can easily get thiamine naturally through foods such as whole grains, meats, seafood, dairy products, vegetables, and fruit. Whole grain products, pastas, and cereals all contain B vitamins. Manufacturers fortify breads, rice, cereals, and flour with B vitamins because refining these foods can destroy the natural vitamins in the food. You can check the label to see if something is fortified with B vitamins. Whole wheat germ has the highest amount of thiamine with about 4.5mg per cup, much more than the average daily requirements. The recommended daily allowance is 1.2mg for men and 1mg for women. For pregnant women, it is 1.1mg and for breastfeeding women it is 1.5mg. 1-2mg is commonly used when taken as a supplement. The dose for individuals who have a deficiency are much higher and in some cases even up to 300mg for a severe deficiency.
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