Vitamin B1 (thiamine)

Vitamin B1 (thiamine)

Who needs it?

Vitamin B1 is necessary for energy production , brain activity and digestion .Helps the body to use proteins.


Signs of deficiency.

Muscle pain, eye pain , irritability , poor concentration ,leg pain , poor memory , stomach pain , constipation , numbness of hands, rapid heartbeat.

How much ?

RRN (recommended daily intake) 1.4 mg
OPN (optimal daily intake) 35.0 mg



Recommended foods

Watercress (0.1 mg) , pumpkin (0.05 mg), zucchini(0.12 mg),Lamb (0.12 mg), asparagus (0.11 mg),mushrooms(0.1 mg), green peas (0.32 mg), lettuce (0.07 mg) , bell peppers (0.07 mg) , cauliflower (0.10 mg), cabbage (0.06 mg),tomatoes (0.06 mg), Brussels sprouts (0.10 mg) beans (0.55 mg).


Acts in combination with vitamins of Group B , as well as with magnesium and manganese. It is best to take with a vitamin B complex during meals.


Antibiotics, tea, coffee, stress, birth control pills, alkalising agents like soda and preservative sulfur dioxide, cooking and other food processing,

Patrick Holford" the new Bible of optimal nutrition " P. 475-476 book publisher (Medical Research and Consulting Center)