As part of the B-vitamin complex, it acts as a catalyst, helping to convert carbohydrates into the energy your body uses. On average, you need about 0.5 mg of thiamin for every 1,000 calories of energy burned. Like other water-soluble vitamins that get excreted from the body in your urine, you must obtain thiamin from your diet. Beriberi causes memory loss, muscle weakness, fatigue, appetite loss, and leg pain. Some foods rich in thiamin are beans, brewer's yeast, lean pork, milk, peanuts, soy beans, wheat germ, and whole-grain products.
Thiamin deficiency is associated with cardiovascular and mental disorders.
Along with the other B vitamins, vitamin B-2 metabolizes fatty acids, protein, and carbohydrates. A water soluble vitamin that's excreted in your urine, riboflavin must be obtained through your diet. First discovered in milk, riboflavin plays a number of roles in the body, including acting as an antioxidant. Besides producing energy in your cells, it also takes care of the toxic exhausts caused by cell respiration. RDA is 1.3 to 1.8 mg per day for healthy adults.