What is Vitamin B1 (Thiamine)?

Vitamin B1, also known as thiamine, is a water-soluble vitamin and a member of the B-complex group of vitamins. It is naturally found in foods like whole grains, legumes, and some meats and fish. Thiamine plays a crucial role in energy metabolism by helping the body convert carbohydrates into energy. It is also essential for nerve function and muscle contraction. The most studied health effects of thiamine revolve around its role in preventing deficiencies, which can lead to conditions like beri

How many studies on Vitamin B1 (Thiamine) are available?

NutriVouch references 295 human studies on Vitamin B1 (Thiamine), all peer-reviewed and indexed on PubMed.

Is Vitamin B1 (Thiamine) effective for Energy Levels?

For Energy Levels, Vitamin B1 (Thiamine) has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 19 relevant studies.

Is Vitamin B1 (Thiamine) effective for Cognitive Function?

For Cognitive Function, Vitamin B1 (Thiamine) has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 10 relevant studies.

Is Vitamin B1 (Thiamine) effective for Heart Health?

For Heart Health, Vitamin B1 (Thiamine) has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 11 relevant studies.

Is Vitamin B1 (Thiamine) effective for Prenatal Health?

For Prenatal Health, Vitamin B1 (Thiamine) has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 21 relevant studies.

Is Vitamin B1 (Thiamine) effective for Mood Support?

For Mood Support, Vitamin B1 (Thiamine) has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 9 relevant studies.

Confidence level

Moderate evidence

295 studies

Vitamin B1 (Thiamine)

Absorption

✦Best absorbed on an empty stomach with water. Alcohol can impair absorption, so it's best to avoid concurrent intake.

Daily Dose

⚖

Common dose: 50–100 mg daily

RDA: 1.2 mg for men and 1.1 mg for women

Upper limit: Not established

Best form: Thiamine hydrochloride, Thiamine mononitrate

Timing: Can be taken with or without food.

Higher doses may be needed for conditions like beriberi or Wernicke's encephalopathy. Thiamine is water-soluble, and excess is excreted, minimizing toxicity risk.

Effects

Food Sources

Pork chops1.1mg per 100g
Sunflower seeds1.0mg per 100g
Brown rice, cooked0.5mg per cup
Trout, cooked0.4mg per 100g
Black beans, cooked0.2mg per cup