Daily reference value of vitamin B1 is 1.5 mg according to the 2013 FDA food-labeling guidelines.
What Are the Recommended Dietary Allowances for Vitamin B1?
| 1–3 years | 0.5 mg |
| 4–8 years | 0.6 mg |
| 9–13 years | 0.9 mg |
| 14–18 years | 1.2 mg (boys); 1.0 mg (girls) |
| 19 years and older | 1.2 mg (men); 1.1 mg (women) |
There is currently no upper intake limit for vitamin B1.
Vitamin B1 Supplements
• Dosage. The most common dosage for vitamin B1 supplements is 100 mg. Vitamin B1 is relatively safe, and so far, there is no known toxicity.
• Types. Vitamin B1 supplements are made of benfotiamine, thiamine hydrochloride, and thiamine mononitrate. Among them, benfotiamine has the best absorption rate in the intestines.
• Diabetes. Randomized controlled trials have shown that benfotiamine was effective in mitigating symptoms and complications associated with both type 1 and type 2 diabetes, such as peripheral neuropathy and pain. The suggested daily dose of benfotiamine is 200 mg (50 mg four times per day) for three months.
• Heart failure. Vitamin B1 can treat heart failure (74). The recommended daily dose is 100 mg.
• Stress. Vitamin B1 is also known as the “antistress vitamin.” It boosts immune functions and regulates mood, thus increasing resistance to stressful conditions.
What Types of Drugs May Interact with Vitamin B1?
• Digoxin. Digoxin is a drug commonly prescribed to treat heart disease. Digoxin may interfere with the absorption of vitamin B1 by cardiac cells.
• Diuretics. Diuretics reduce the blood level of vitamin B1, thus increasing the risk of vitamin B1 deficiency. People who take diuretic medications to reduce the amount of water in the body should consider taking vitamin B1 supplements at a daily dose of 100 mg.
• Antibiotics. Antibiotics hinder the absorption of vitamin B1 by the intestines, thus reducing the blood level of vitamin B1.
Vitamin B2 is also called riboflavin. Its discovery has a colorful history. In the late 19th century, scientists discovered a bright-yellow fluorescent substance in milk. At that time, no one knew anything about this fluorescent substance. In 1930, Otto Warburg and his associates isolated the same substance in yeasts. They showed that it could repair damaged cells. In later years, Warburg’s group confirmed that the bright-yellow substance was riboflavin. Since it was the second vitamin B discovered, it was called vitamin B2.
Riboflavin by itself has no biological activity. It is involved in the synthesis of two important cofactors, FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide), which support the activities of many enzymes in the body. These enzymes participate in energy production, drug metabolism, and toxin degradation. FAD is also involved in the antioxidant enzymatic reaction that gets rid of free radicals, preventing them from causing cellular and DNA damage. Glutathione is often thought of as the mother of all antioxidants in the body. Glutathione deficiency is common in many chronic diseases, including Alzheimer’s disease, heart disease, stroke, cancer, and diabetes. FAD boosts glutathione levels and enhances the body’s antioxidant capacity. It is also required as a cofactor for the synthesis of new red blood cells. Riboflavin insufficiency can hamper iron absorption and cause anemia.
What Are the Symptoms of Vitamin B2 Deficiency?
• The major symptoms of vitamin B2 deficiency include throat pain, fatigue, skin inflammation and peeling, swollen and inflamed lips, new blood vessels growing in the corneas, anemia, endocrine malfunction, and neurodegeneration.
What Are the Causes of Vitamin B2 Deficiency?
• Diseases. People with congestive heart disease and alcoholism are at high risk of vitamin B2 deficiency. Conversion of riboflavin to cofactors FMN and FAD is blocked in patients with hypothyroid disease and adrenalin insufficiency.
• Insufficient intake from foods. Milk, eggs, and meat are the major food sources of vitamin B2. Researchers in Poland revealed that among people aged 20–25, about 33.7% of women and 25% of men were vitamin B2 deficient due to insufficient intake of vitamin B2 from foods.
Prevention and Treatment of Diseases
• Prevention. Vitamin B2 may prevent cataracts (49), cardiovascular disease (48), lung cancer (82), breast cancer (47), and colon cancer.
• Treatment. Vitamin B2 may help treat migraines (88), hypertension (78), and corneal disorders.
Which Food Items Are Vitamin B2 Rich?
Milk and dairy products are excellent sources of vitamin B2. Animals’ internal organs (e.g., liver, kidneys, heart) as well as plant-based foods—such as nuts, legumes, and dark-green leafy vegetables—are good sources of vitamin B2. Vitamin B2–fortified foods include bread, spaghetti, and breakfast cereal.
This list of vitamin B2–rich food items is adapted from information provided by the USDA.
| FOOD | PORTION | VITAMIN B2 CONTENT, MG | % DAILY REFERENCE VALUE |
|---|---|---|---|
| Lamb | 3 ounces | 3.90 | 229 |
| Beef liver | 3 ounces | 2.90 | 170 |
| Yogurt |
1 cup
|
