Vitamin B1 (Thiamine)
vitamins
Thiamine is an essential water-soluble B vitamin crucial for converting carbohydrates into energy and supporting nervous system function. It plays a vital role in nerve signal transmission, muscle contraction, and brain development.
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Benefits
Dosage
Typical Dose
1.1-1.2 mg daily for adults
Upper Limit
50 mg daily (no established upper limit)
Timing
With meals to enhance absorption
Forms & Bioavailability
Thiamine Hydrochloride
Standard form with good oral absorption; most common supplement type
Thiamine Mononitrate
Stable form resistant to degradation; slightly lower absorption than hydrochloride
Benfotiamine
Fat-soluble form with superior absorption and bioavailability compared to standard forms
Side Effects
Interactions
Research Summary
Thiamine deficiency is well-documented to cause beriberi and Wernicke-Korsakoff syndrome, particularly in alcoholics and populations with poor nutrition. Clinical research supports thiamine supplementation for treating deficiency-related conditions and maintaining optimal energy metabolism. Evidence for supplementation beyond correcting deficiency in healthy individuals remains limited.
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The Bottom Line on Vitamin B1 (Thiamine)
Vitamin B1 (Thiamine) is well-researched with strong evidence supporting its primary benefits.It is most commonly used for energy metabolism support and nervous system health. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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