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INFORMATION ON VITAMIN B1 (THIAMINE)
Thiamine is a water-soluble vitamin essential for converting carbohydrates into ATP. It functions as the coenzyme thiamine pyrophosphate (TPP), vital in the Krebs cycle and nervous system signaling.
Functions:
- Supports glucose metabolism and mitochondrial energy
- Involved in neurotransmitter synthesis (acetylcholine)
- Important for nerve conduction and myelin integrity
- Helps maintain heart and muscle function
POPULAR USE & PUBLISHED BENEFITS bbbb
Thiamine is commonly used to support:
- Energy production from carbohydrates
- Nervous system function and mood stability
- Cognitive performance and mental clarity
- Cardiovascular and muscular health
WHOLE FOODS
Animal Sources:
- Pork, beef, liver, trout, mussels, eggs
Plant-Based Sources:
- Whole grains, legumes (black beans, lentils), sunflower seeds, peas, asparagus, fortified cereals
RECOMMENDED USE
Synergistic Nutrients:
- Magnesium: Required for thiamine activation
- Alpha-lipoic acid: Enhances thiamine’s role in glucose metabolism
- Other B vitamins: Work together in energy metabolism
Typical Dosages:
- Maintenance: 5–20 mg/day
- Functional support: 20–100 mg/day
- Therapeutic (e.g. fatigue, neuropathy, alcohol use): 100–300 mg/day (benfotiamine preferred form)
- Generally considered safe; no known toxicity at typical doses
- High-doses may interact with diabetic medications (monitor blood sugar)
- Deficiency risk is higher in heavy alcohol use, high-carb diets, and diuretic therapy
VITAMIN B1 (THIAMINE)
- NIH Fact Sheet on Thiamine: ods.od.nih.gov
- Linus Pauling Institute: lpi.oregonstate.edu
- Lonsdale D. BMJ (1980) – Thiamine deficiency & chronic fatigue
- Balk EM et al. Ann Intern Med (2007) – Micronutrients in cardiovascular disease
- Lu’o’ng KVQ, Nguyen LT. Cardiovasc Ther (2013) – Thiamine and heart failure