Recommended dosage
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B vitamins and folic acid - Vitamins and minerals
There are many different types of vitamin B.
This section has information on:
- thiamin (vitamin B1)
- riboflavin (vitamin B2)
- niacin (vitamin B3)
- pantothenic acid
- vitamin B6
- biotin (vitamin B7)
- folate and folic acid
- vitamin B12
Thiamin (vitamin B1)
Thiamin, also known as vitamin B1, helps:
- the body break down and release energy from food
- keep the nervous system healthy
Good sources of thiamin
Thiamin is found in many types of food.
Good sources include:
- peas
- some fresh fruits (such as bananas and oranges)
- nuts
- wholegrain breads
- some fortified breakfast cereals
- liver (avoid liver if you are pregnant)
How much thiamin do I need?
The amount of thiamin adults (aged 19 to 64) need is:
- 1mg a day for men
- 0.8mg a day for women
You should be able to get all the thiamin you need from your daily diet.
Thiamin cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much thiamin?
There's not enough evidence to know what the effects might be of taking high
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