5. Dietary Sources

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Major sources of thiamine include:

• Whole grains and enriched cereals

• Pork and organ meats

• Legumes (beans, lentils)

• Seeds and nuts

• Brewer’s yeast

Stability note: Thiamine is heat-sensitive and easily lost during boiling or prolonged cooking. Milling and refining grains remove the thiamine-rich outer layers, which is why fortification programs exist.

Absorption occurs primarily in the jejunum through active transport at physiological levels, shifting to passive diffusion at pharmacological doses.