Vitamin B1 isn’t stored in the body, so it’s important to get a continuous supply through your daily diet. According to the NHS, men and women need 1mg and 0.8mg of vitamin B1 a day, respectively.
B1 is found in both plant and animal-based foods but animal foods like meat, poultry, and shellfish tend to contain slightly more. Grains are good sources of vitamin B1, but it’s best to consume them in their whole, unprocessed form.
Some vitamin B1-rich foods include:
Flax seeds (1.6mg per 100g)Green peas (0.3mg per 100g)Asparagus (0.3mg per 100g)
Other foods high in B1 include beef, tuna, trout, beans, lentils, sunflower seeds, sweet potato, chicken, oranges, and whole grains.
Vitamin B1 is also added to other foods through fortification – for example, in pasta, bread, rice, fortified breakfast cereals, and flour.
Most people are able to get sufficient amounts of thiamine from their diet but for those who need it, thiamine is also available to buy as a supplement.
However, if you want to start taking a supplement, it’s important to speak with your doctor first. To maintain a healthy balance of B vitamins in your system, health professionals often advise healthy adults to take B complex vitamins over individual B supplements.