Introduction

Vitamin B1, also known as thiamine, is a water-soluble vitamin essential for converting carbohydrates into energy. It plays a key role in nerve function, brain health, muscle contraction, and cardiovascular support.

What Is Vitamin B1 (Thiamine)?

Vitamin B1 is an essential B-complex vitamin required for energy metabolism and proper nervous system function.

• Scientific name: Thiamine
• Type: Water-soluble vitamin
• Main role: Energy production and nerve health

How Vitamin B1 Works in the Body

Thiamine acts as a coenzyme in carbohydrate metabolism and is vital for brain and nerve cells that rely heavily on glucose.

• Helps convert glucose into usable energy
• Supports nerve signal transmission
• Maintains normal muscle and heart function
• Supports cognitive performance

Sources of Vitamin B1

• Whole grains and fortified cereals
• Legumes and pulses
• Nuts and seeds
• Pork
• Sunflower seeds

Vitamin B1 Deficiency

Vitamin B1 deficiency may occur due to poor diet, excessive alcohol intake, or malabsorption.

Common deficiency symptoms include:

• Fatigue and weakness
• Nerve damage (tingling, numbness)
• Loss of appetite
• Memory and concentration issues
• Muscle weakness

Severe deficiency may lead to beriberi or Wernicke-Korsakoff syndrome.

Dosage & How to Take Vitamin B1

• Adult men: 1.2 mg/day
• Adult women: 1.1 mg/day
• Pregnancy & breastfeeding: 1.4 mg/day
• Therapeutic doses: As prescribed by healthcare provider

Vitamin B1 can be taken with or without food.

Forms of Vitamin B1

• Thiamine hydrochloride
• Thiamine mononitrate
• Benfotiamine (fat-soluble form)

Benefits & Uses

• Supports energy production and metabolism
• Maintains nerve and brain health
• Supports heart and muscle function
• Helps manage stress and mental fatigue
• May support nerve repair

Safety, Side Effects & Precautions

• Generally very safe and well tolerated
• Excess amounts are excreted in urine
• Rare allergic reactions with injectable forms
• No known toxicity from oral intake

Special Populations

• Alcohol users: Higher risk of deficiency
• Elderly: Supports cognitive and nerve health
• Diabetes patients: Benfotiamine may support nerve health
• Pregnancy: Essential for fetal development

Frequently Asked Questions

What does Vitamin B1 do in the body?

Vitamin B1 helps convert food into energy and supports nerve and brain function.

Can Vitamin B1 deficiency cause nerve problems?

Yes. Deficiency can lead to tingling, numbness, and nerve damage.

Can Vitamin B1 be taken daily?

Yes. Daily intake within recommended limits is safe.

Is Vitamin B1 good for brain health?

Yes. Thiamine is essential for cognitive function and memory.

Best time to take Vitamin B1?

Vitamin B1 can be taken at any time of day, with or without food.