The Dietary Reference Intake (DRI), or daily
requirement, for Vitamin B1 (Thiamin) is as follows:
0.2 mg/day for children 0-5 months
0.3 mg/day for children 6-11 months
0.5 mg/day for children 1-3 years
0.6 mg/day for children 4-8 years
0.9 mg/day for children 9-13 years
1.2 mg/day for males 14 and older
1.0 mg/day for females 14-18
1.1 mg/day for females 19 and older
During pregnancy and lactation, the DRI is
increased to 1.4 mg/day.
Vitamin B1 (Thiamin) is found
a wide variety of foods. Many foods that contain vitamin B1 are
fortified with thiamin. A diet that is composed of large amounts
of carbohydrates can increase your requirements for thiamin. Additionally,
taking antibiotics, sulfa drugs, or oral contraceptives can lower
the amount of thiamin in the body.
To make sure that you are getting enough in
your diet, be sure to include a vareity of the following foods that
are good dietary sources of Vitamin B1.
Grain Sources: Whole-grain and products made
with fortified grains, such as breads, cereals, rice, and pasta,
are very good sources of thiamin.
Meat Sources: Pork is an ideal source of thiamin.
Other lean meats, including ham and poultry, are also good sources
of vitamin B1. Additionally, organ meats, such as liver, are very
good food sources. Some fish, such as catfish, is also a source
Legume and Nut Sources: A variety of nuts and
legumes, including dried beans, peas, sunflower seeds, soybeans,
cashews, and peanuts are excellent sources of vitamin B1.
Vegetable Sources: Most vegetables contain
some thiamin. Cauliflower, spinach, and kelp are some of the better
Yeast, especially brewer's yeast or nutritional
yeast are also excellent sources of vitamin B1.
Dairy products, including milk, along with
most fruits and vegetables, generally contain low quantities of
thiamin, but when eaten in bigger amounts they can provide a decent