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.
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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