howtosupplement
Deficiency/Women/Mood

Vitamin B1 (Thiamine)

Water-soluble vitamin that corrects deficiency and may support energy and mood in adults with low intake.

Vitamin B1 (Thiamine)

Vitamin B1 (Thiamine)

62
score
B
evidence
Safe
risk

Proven Benefits

01Corrects thiamine deficiency
02May reduce menstrual cramps
03May support glucose metabolism
04May improve energy and mood
05May support cognitive function

Chemical Forms

Recommended
  • Thiamine HCl
  • Thiamine mononitrate
Avoid
  • Benfotiamine (different compound — lipid-soluble with distinct pharmacokinetics, not interchangeable for core B1 needs)
Expert Note

Thiamine HCl and mononitrate are the standard water-soluble forms used to treat and prevent deficiency. Benfotiamine is a synthetic S-acyl derivative with higher lipid solubility and different tissue distribution; while studied for neuropathy and AGE inhibition, it is not equivalent to thiamine for basic vitamin repletion.

Protocol

Amount
50-100 mg
Frequency
Once daily
When
Morning with food to reduce stomach upset; separate from large doses of raw fish or tea tannins if possible.

Condition-Based Dosing

Confirmed thiamine deficiency or beriberi risk
100-300 mg daily in divided doses until clinical resolution
Heavy alcohol use or malabsorption
100 mg daily as maintenance
Type 2 diabetes mellitus
300 mg daily in divided doses

Safety & Limits

Upper Safe Limit
No established UL; oral doses up to 200 mg/day have been studied without toxicity (water-soluble, renal excretion)
Cycling
Safe for continuous use

Synergies

Magnesium

Magnesium is a cofactor for the enzyme that phosphorylates thiamine into its active TPP form; deficiency in either can impair the other.

Avoid Combining With

  • ✕Raw freshwater fish and shellfish (contain thiaminases that destroy thiamine)
  • ✕Coffee and tea (tannins may reduce absorption — separate by 1 hour)
  • ✕Chronic alcohol consumption (increases urinary loss and impairs absorption)
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