RDA: 1.1 mg (1100 mcg)

Roles of vitamin B1 in the body: Vitamin B1 is a co-enzyme that helps release energy from carbohydrate by converting it into glucose. Vitamin B1 also:

• Stimulates appetite
• Keeps nerve cells healthy
• Maintains muscle tone

Deficiency: Beriberi (loss of appetite, fatigue, nerve and muscle degeneration, mental confusion, staggering gait, heart failure, fluid retention) and Wernicke-Korsakoff syndrome (double vision, faulty memory, abnormal behavior) are both diseases that result from Vitamin B1 deficiency.

Vitamin B1 deficiency is more common in alcoholics, malnourished infants and elderly persons. Alcohol interferes with thiamin absorption, storage and conversion into its active form. Alcoholics require large doses to combat effects (10-100mg).

Toxicity: None reported to date.

Good food sources of vitamin B1: Whole grain cereals, dried beans, nuts, pork, liver, fish, bran, enriched rice, brewer's yeast and fresh green leafy vegetables are all good sources of vitamin B1.