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Thiamine

Fortified cereal, milk, raisins, and nuts are all good dietary sources of thiamine (vitamin B1).
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Recommended dosage levels for thiamine (also known as thiamin or vitamin B1):

  • 1.2 mg/day for men 53
  • 1.1 mg/day for women 53
  • 1.4 mg/day for pregnant and lactating women 53
  • 1.5 mg/day for the elderly 53
  • 5-10 mg/day optimum dosage 222

Dietary Sources of Thiamine

  • Asparagus 37
  • Brazil nuts 53
  • Brewer’s yeast 37
  • Brussels sprouts 37
  • Cantaloupe 53
  • Fortified cereals, breads, and pastas 53
  • Kelp 37
  • Lentils 53
  • Milk 37
  • Peanuts 37
  • Peas 53
  • Plums 37
  • Pork 53
  • Prunes 37
  • Raisins 37
  • Watercress 37

Physiological Effects and Benefits of Thiamine

  • Thiamine deficiency causes thin hair. 10
  • Results of an industry-funded clinical study of Pantovigar®--an oral supplement containing 60 mg of thiamine along with 20 mg of L-cystine, keratin, and PABA and 100 mg yeast (which also contains thiamine)—suggests that thiamine may be able to reduce hair loss and improve hair quality. 10
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High in uric acid and may aggravate gout.
Contains resveratrol, a powerful antioxidant; also a phytoestrogen that can help regulate androgen sex hormones.