What is Vitamin B1?
Vitamin B1, also known as thiamine, is a water-soluble vitamin that is essential for the body’s metabolism. It helps the body convert carbohydrates into energy, which is needed for all bodily functions.
Thiamin also plays a role in nerve function, muscle contraction, and heart health.
Thiamin is found in many foods, including:
- Whole grains
- Meat
- Fish
- Beans
- Nuts
- Seeds
- Dairy products
- Eggs
- Fortified foods, such as cereals and breads
- Green Vegetables
A deficiency in vitamin B1 can lead to a condition called beriberi. Beriberi is characterized by fatigue, weakness, weight loss, muscle wasting, and nerve problems. In severe cases, beriberi can lead to heart failure.
Most people get enough vitamin B1 from their diet. However, some people may be at risk of deficiency, including:
- People who eat a poor diet
- People with alcoholism
- People with certain medical conditions, such as celiac disease or Crohn’s disease
- People who are taking certain medications, such as metformin
If you are concerned that you may not be getting enough vitamin B1, talk to your doctor. They can recommend a blood test to check your levels.
Here are some of the benefits of vitamin B1:
- Helps the body convert carbohydrates into energy
- Plays a role in nerve function
- Helps maintain a healthy heart
- May help improve memory
- May help reduce the risk of heart disease
- May help prevent kidney and circulation problems
If you are looking to increase your intake of vitamin B1, there are a few things you can do:
- Eat a healthy diet that includes plenty of whole grains, meat, fish, beans, nuts, and seeds.
- Check the table below to find and grow the varieties containing over 20% Vitamin B1 and add them to your meals.
- Choose fortified foods, such as cereals and breads.
- Talk to your doctor about taking a vitamin B1 supplement.
How Much Vitamin B1 Do You Need?
Below are the values of Vitamin B1 recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.2 mg |
| Infants 7–12 months | 0.3 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 0.9 mg |
| Teen boys 14–18 years | 1.2 mg |
| Teen girls 14–18 years | 1.0 mg |
| Men | 1.2 mg |
| Women | 1.1 mg |
| Pregnant teens and women | 1.4 mg |
| Breastfeeding teens and women | 1.4 mg |
Can You Take Too Much Vitamin B1?
Yes, it is possible to take too much vitamin B1. However, it is very rare and would require taking very high doses over a long period of time.
The tolerable upper intake level (UL) for vitamin B1 is 300 milligrams (mg) per day for adults. This means that taking less than 300 mg of vitamin B1 per day is unlikely to cause any harm.
It is important to note that taking too much vitamin B1 can also interfere with the absorption of other vitamins, such as vitamin B6 and vitamin B12.
Vitamin B1 in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
Vitamin B1 %DV per 100 grams
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| NR = | No data from reliable source |
| Amaranth | 2% |
| Arugula | 6% |
| Basil | 2% |
| Beet | 8% |
| Bok Choy | 3% |
| Borage | 5% |
| Broccoli | 7% |
| Brussel Sprouts | 11% |
| Buckwheat | 34% |
| Cabbage | 9% |
| Carrot | 6% |
| Cauliflower | 4% |
| Celery | 2% |
| Chervil | <1% |
| Chives, Garlic | 6% |
| Cilantro | 6% |
| Cress, Upland | 7% |
| Dill* | 5% |
| Endive | 7% |
| Fennel* | <1% |
| Fenugreek* | 27% |
| Kale | 9% |
| Kohlrabi | 6% |
| Leek | 4% |
| Lettuce | 6% |
| Lovage | Reported to have. |
| Mustard | 7% |
| Nasturtium* | 8% |
| Onions | 2% |
| Parsley | 7% |
| Pea | 22 to 28% |
| Radish | 2 to 8% |
| Shungiku* | 3% |
| Sorrel | 3% |
| Spinach | 7% |
| Sunflower | 2% |
| Swiss Chard | 3% |
| Tat Soi | 5% |
| Tokyo Bekana | NR |
| Turnip* | 6% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin B1 based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin B1
Click here for more information on Vitamin B1 from the National Institute of Health.
