Understanding Which Tea Has Thiamine and What it Means for Your Diet

October 31, 2025 •

5 min read

While tea is primarily known for its antioxidants and calming properties, the question of its vitamin content, specifically, what tea has thiamine, is common. The answer is complex, as the amount of this essential B1 vitamin varies significantly between tea types and brewing methods, and some natural compounds in tea can even interfere with its absorption.

Quick Summary

This article explores the vitamin B1 (thiamine) content in various tea types, including green, oolong, and fortified blends. It details the influence of antithiamine factors and tannins on absorption, helping you make informed choices for a balanced diet.

Key Points

Limited Natural Source: Most natural teas, including green and oolong, contain only minimal amounts of naturally occurring thiamine (Vitamin B1).
Antinutrients Interfere: Compounds like tannins and thiaminases found in tea can significantly inhibit the absorption of any existing thiamine.
Heat Sensitivity: The heat used to brew tea can further degrade the thiamine content, reducing what little remains in the final beverage.
Fortified Teas Are Best: For a reliable source of Vitamin B1 from tea, choose products explicitly fortified with the vitamin.
Diverse Diet is Key: Rely on a varied diet of fortified grains, meat, and nuts for consistent thiamine intake, rather than expecting significant amounts from tea.
Potential for Low Thiamine Status: While rare, consuming very large amounts of tea may lower thiamine status, particularly if other dietary sources are lacking.

Thiamine in Natural Teas: A Complex Nutritional Picture

Thiamine, or Vitamin B1, is a crucial nutrient for converting food into energy and supporting the nervous system. When looking for thiamine in tea, it's important to differentiate between natural content and added fortification. Some traditionally processed teas, particularly certain green and oolong varieties, contain detectable amounts of naturally occurring thiamine, but these levels are typically low.

The Role of Processing and Variety

For teas made from the Camellia sinensis plant, the level of thiamine is influenced by processing. For example, high-quality green teas like Dragon Well (Longjing) are noted for having higher levels of thiamine due to their specific, minimally-oxidized processing method. However, a significant portion of this vitamin can be destroyed by heat, which means boiling water can reduce its presence in your final brew.

Green Tea and Thiamine Content A study on green tea indicated that it contains some thiamine, but the amount is relatively low in a standard serving, and it's not a primary source of this nutrient. In a nutritional analysis, 100 grams of green tea was found to contain 0.38 mg of thiamine, but this refers to the dry leaves and not the final infused beverage.

Oolong Tea and Thiamine Oolong tea, a partially oxidized tea, also contains thiamine, along with caffeine and polyphenolic antioxidants. It is important to note that, as with green tea, the amount transferred to your cup is often minimal. Some brands may specifically fortify their oolong products with B vitamins.

The Anti-Nutrient Factor: Tannins and Thiaminases

One of the most important considerations when seeking thiamine from tea is the presence of antinutrient compounds, specifically thiaminases and tannins.

Thiaminases: These are enzymes found in certain foods and beverages, including tea, that can break down thiamine and render it inactive. While cooking often inactivates these enzymes, prolonged steeping or raw consumption could be problematic.
Tannins: Teas, particularly black tea, are rich in tannins. These compounds can bind to thiamine, forming an insoluble complex that prevents the body from absorbing it efficiently. This binding effect is a significant reason why natural tea varieties are not reliable sources of dietary thiamine.

Comparison of Thiamine and Anti-Thiamine Factors in Teas


Tea Type	Thiamine (B1) Content	Presence of Anti-Thiamine Factors	Main Takeaway
Green Tea	Modest natural content in some varieties like Dragon Well.	Contains both thiaminases and tannins, which can inhibit absorption.	Don't rely on it as a primary source; absorption is compromised.
Black Tea	Minimal natural content.	Contains high levels of tannins, which actively bind and inhibit thiamine.	Poor source of absorbable thiamine; can interfere with other sources.
Oolong Tea	Contains some natural thiamine.	Contains tannins, similar to black tea, reducing bioavailability.	Like green tea, the thiamine present is not reliably absorbed.
Fortified Herbal Tea	Thiamine is added synthetically.	Minimal or no anti-thiamine factors.	Excellent source, as the vitamin is added in a bioavailable form and absorption is not inhibited.
Kombucha	Contains B vitamins, including thiamine, from fermentation.	Variable; depends on the specific brew and ingredients.	Can be a source of thiamine, but levels and absorption vary.

Fortified Teas and Alternative Sources

For those specifically looking to use tea to increase their thiamine intake, fortified teas are the most reliable option. Companies like Twinings and Tetley offer product lines that add synthetic B vitamins, including B1, to their herbal infusions. These products are clearly labeled, indicating the percentage of the recommended daily allowance they provide per cup.

Beyond fortified teas, excellent dietary sources of thiamine include meats (especially pork and beef), fish, nuts, legumes, and fortified grains and cereals. Making sure you have a varied diet is the most effective strategy for ensuring adequate thiamine intake. For those with deficiencies or medical conditions affecting absorption, a doctor may recommend supplements.

The Bottom Line: Can Tea Boost Your Thiamine?

While some teas contain traces of natural thiamine, the presence of heat-sensitive nature and anti-nutrient compounds means they are not a reliable source for meeting your nutritional needs. Relying on fortified teas or a balanced diet rich in whole foods and fortified grains is a much more effective strategy for ensuring your body gets this vital nutrient.

The Importance of a Balanced Diet

It's important to remember that for healthy adults, a thiamine deficiency is rare, and the focus should be on a well-rounded diet rather than relying on a single food or beverage. Excessive consumption of tea or coffee could even negatively impact thiamine status due to antithiamine factors. For those concerned about their vitamin levels, consulting a healthcare professional is always the best course of action.

For more detailed information on thiamine, including recommended dietary allowances and interactions, the Linus Pauling Institute at Oregon State University provides authoritative resources.

Conclusion: Making Smart Choices for Nutritional Balance

When evaluating what tea has thiamine, it becomes clear that relying on natural, unprocessed tea for your Vitamin B1 is an unreliable strategy. The presence of thiaminases and tannins significantly hampers absorption, making it an inefficient source. For those seeking to boost their intake of this essential vitamin, turning to fortified tea products or prioritizing dietary sources like whole grains and nuts is a far more effective approach. Ultimately, tea offers a wide array of other health benefits, and its enjoyment should not be centered on its minimal natural thiamine content.

Additional Considerations for Optimizing Thiamine Intake

Brewing Temperature: Since thiamine is heat-sensitive, brewing tea with very hot water can destroy some of the vitamin. However, this is a minor concern given the low base level of thiamine in most natural teas.
Dietary Context: Drinking tea with meals, especially those rich in other antithiamine factors, could potentially exacerbate absorption issues. While the effect is generally small for most people, it's a consideration for those at risk of deficiency.
Medical Conditions: Certain medical conditions and chronic alcohol consumption can increase the risk of thiamine deficiency. In these cases, supplements are often necessary and a doctor's advice is crucial.

By understanding these nuances, you can make smarter choices about your diet and fully appreciate the role (or lack thereof) of different teas in your overall nutritional strategy.

Frequently Asked Questions

High-quality, minimally processed green teas, such as Dragon Well (Longjing), can have slightly higher natural thiamine levels. However, due to anti-nutrients and heat sensitivity, it is not a reliable source.

Yes, certain fortified herbal and green tea products, clearly labeled with their vitamin content, are reliable sources of added thiamine.

For most people with a balanced diet, it's very rare. However, in cases of very high consumption or poor diet, the antithiamine factors in tea could potentially lower thiamine status.

A thiaminase is an enzyme, found in certain foods and beverages like tea, that breaks down and deactivates thiamine.

Tannins are compounds in tea that bind to thiamine, forming a complex that the body cannot easily absorb, effectively limiting the vitamin's bioavailability.

Yes, due to the fermentation process, kombucha tea contains a variety of B vitamins, including thiamine, though levels can vary between brands and brews.

Yes, many foods are excellent sources of thiamine, including meats (pork, beef), nuts, legumes, and fortified breakfast cereals and grains.

Thiamine is heat-sensitive, and high heat from boiling water can destroy some of the vitamin. However, the effect is less relevant since most natural tea varieties contain minimal thiamine to begin with.

While a deficiency is uncommon in the US, symptoms can include fatigue, memory problems, loss of appetite, and in severe cases, conditions like Beriberi or Wernicke-Korsakoff syndrome.