Thiamin (a.k.a. Vitamin B1):

Another member of the water-soluble B pack, thiamin helps with food metabolism and boosts the health of hair, skin, muscles, and the brain.

Toxicity has never been observed, and though thiamin deficiency (also known as beriberi) is rare in the U.S., it’s not nonexistent. Symptoms affect the cardiovascular, nervous, muscular, and gastrointestinal systems in a variety of ways.

What You Need:

  • Men = 1.2 mg
  • Women = 1.1 mg

How to Get It:

  • Dodge beriberi with a fair share of milk (0.10 mg per cup)
  • lentils (0.17 mg per ½ cup)
  • cantaloupe (0.11 mg per ½ fruit)
  • enriched long grain white rice (0.26 mg per cup)
  • pecans (0.19 mg per ounce)

What’s Too Much:

  • Not determined