Do you also regularly have a dip at work or during your studies around noon? The reason is often your energy. Your battery is empty and needs to be recharged. Vitamin B, also called thiamine, is then (in combination with iron and magnesium) the vitamin to let the fire in you burn again. Vitamin B1 in particular converts food into energy. But how do you ensure sufficient vitamin B1 in your body? Which products are true vitamin B1 powerhouses?
What do you need vitamin B1 for?
You therefore need vitamin B1 for the growth and development of your cells and the proper functioning of your brain, heart muscle and nervous system. In addition, your body uses thiamine to convert food into energy. An important vitamin, because you want to be fit enough during the day for all your daily efforts.
What is the best vitamin B?
In total there are eight different B vitamins, namely vitamins B1, B2, B3, B5, B6, B8, B11 and B12. These all contribute to your energy management. They help burn carbohydrates, fats and proteins. Yet each B vitamin has its own unique benefits. That means that it is good for your health to get enough of them all. There is no vitamin B that stands head and shoulders above it, they are all equally important and necessary for a healthy life.
How much vitamin B1 do you need per day?
Vitamin B1 is therefore extremely important. Because our body cannot make this vitamin itself, it is crucial that we get enough vitamin B1 from food every day. The recommended daily amount of vitamin B1 varies by age. For adult women, this number is between 0.7 and 0.8 milligrams (mg) per day. For adult men that is a bit more, the number is between 0.9 and 1.2 milligrams per day.
What contains the most vitamin B1?
Normally you get enough vitamin B1, as long as you eat a healthy and varied diet. This means that your diet regularly consists of the following products:
- Potatoes
- Milk (products)
- Meat
- Vegetables
- Nuts
- Whole-wheat products
To give you an extra helping hand, we also list a number of products that are packed with vitamin B1, namely:
- White rice
- Egg noodles
- Pork
- Breakfast cereals
- Trout
- Black beans
- Sunflower seeds
- Acorn squash
- Yoghurt
- Brood
- But
Vitamin B1 deficiency
So it’s not a problem if you vegan are. Thiamine is in many vegan products, such as nuts, vegetables, potatoes and whole grain products. So don’t worry about a shortage. Are you still in doubt? You can recognize a vitamin B1 deficiency by these symptoms.
Vitamin B1 supplements
You need vitamin B1 to get energy from food. Since your body cannot make this vitamin itself, make sure you get enough thiamine. Is that not possible for whatever reason with a healthy and varied diet? Then it is wise to take vitamin B1 supplements in consultation with your doctor or nutritionist.
Can you take too much vitamin B1?
Fortunately the answer is no. Your body is so well put together that if you take in too much, you just pee out the excess. Ideal! There is therefore no official guideline or upper limit. This does not apply to all types of vitamin B. For example, pay close attention to these variants.