Energy metabolism
Thiamin is required by enzymes that help metabolize carbohydrates and other nutrients.
Vitamin B1
VitaminVitamin B1, also called thiamin, helps your body turn food into energy and helps your nerves work normally.
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What it is
What Is Vitamin B1?
Vitamin B1, also called thiamin, helps your body turn food into energy and helps your nerves work normally.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Vitamin B1 Actually Does
Nerve function
It contributes to normal signaling in the nervous system.
Cell function
Thiamin-dependent enzymes participate in core cellular metabolic pathways.
Glucose metabolism
It is required for several steps involved in processing glucose.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Vitamin B1.
See current intake guidance →Food sources
Where Vitamin B1 Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Vitamin B1. Amounts can change with serving size, variety, preparation, and fortification.
Pork
Fortified whole grains
Beans
Sunflower seeds
Brown rice
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
No tolerable upper intake level has been established for thiamin from food or supplements, but supplements are not a substitute for evaluation of persistent symptoms.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – ThiaminPrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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