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Vitamin B1 (Thiamine)
An essential B vitamin central to turning food into energy and keeping nerves and the heart working properly.
Benefits
- +Essential for converting carbohydrates into cellular energy
- +Supports healthy nerve function
- +Supports heart and muscle function
- +Important for brain health and cognition
- +Prevents deficiency conditions (beriberi, Wernicke-Korsakoff)
Dosage & Cost
Range1.1–100 mg/day
TimingWith or without food
Daily cost$0.02–$0.10
RDA is ~1.1–1.2 mg/day; supplements often provide 50–100 mg. Higher therapeutic doses used for deficiency. Alcohol use and diuretics increase needs.
Side Effects
- !Very well tolerated; excess is excreted in urine
- !Rare allergic reactions
- !Mild digestive upset at high oral doses
- !Generally considered very safe
Food Sources
- • Pork
- • Whole grains and fortified cereals
- • Legumes (black beans, lentils)
- • Sunflower seeds
- • Nutritional yeast
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.