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Sources of Vitamin B1

Thiamine is a water-soluble vitamin that is essential for metabolism as well as maintaining neurovascular and cardiovascular functions. In metabolism, thiamine acts as a precursor in the release of digestive enzymes and hydrochloric acid which break down carbohydrates, proteins and fats. Thiamine’s other functions includes protecting the nerves from early degeneration as well as improving cardiac functions as well.

Natural sources of Vitamin B1 are commonly found in poultry, whole grain cereals, legumes, nuts, meat and poultry and egg yolks. Brewer’s yeast contains the highest source of thiamine.

Thiamine should be taken as supplements for about 10 mg. every day and for therapeutic use, 500 mg of thiamine dose should be taken twice a day or as recommended by a health practitioner. We need to have daily doses of thiamine and due to its water-soluble characteristics; it is needed to be replenished on a regular basis.

Here are some of the natural sources where we can get our daily dose of thiamine:

Brown rice

Brewer’s yeast

Wheat germ


Beans and beans sprouts


Cashes nuts



Romaine lettuce




Important Notes:

Take into consideration that because thiamine is a water-soluble vitamin, and because of its water solubility, overcooking and long term refrigeration may cause for thiamine to be destroyed.


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