Thiamin (Vitamin B1)
Thiamin (Vitamin B1)
Snapshot
Thiamin is a water‑soluble B vitamin essential for energy metabolism, nervous system function, and cardiovascular health by acting as a cofactor in key enzymatic reactions.
What is Thiamin?
Thiamin (vitamin B1) is a water‑soluble micronutrient that functions as the precursor to thiamin pyrophosphate (TPP), a coenzyme involved in carbohydrate metabolism and neurotransmitter synthesis.
Where It Comes From
Dietary thiamin is found in whole grains, legumes, nuts, seeds, pork, and fortified foods. In supplements, it is provided as thiamin hydrochloride or thiamin mononitrate, which are stable forms converted to active TPP in the body.
Key Nutrients & Compounds
Provides thiamin, which is phosphorylated to thiamin pyrophosphate to facilitate decarboxylation reactions in the Krebs cycle and the pentose phosphate pathway, as well as transketolase activity.
Health Benefits
Thiamin supports cellular energy production by enabling ATP synthesis; maintains proper nerve conduction and neurotransmitter balance; promotes healthy myocardial function; and aids in glucose metabolism to prevent fatigue and weakness.
Recommended Dosage
The Recommended Dietary Allowance for adults is 1.2 mg/day for men and 1.1 mg/day for women. Higher intakes (up to 50 mg/day) may be used therapeutically under medical supervision for conditions like Wernicke’s encephalopathy.
How to Use It
Take thiamin supplements with water, preferably alongside meals to enhance absorption. Because it is water‑soluble, excess is excreted in urine, so consistent daily intake is recommended.
Who Should Use It?
Individuals at risk for deficiency—including those with high carbohydrate diets, chronic alcohol use, malabsorption disorders, or elderly populations—may benefit from supplementation to maintain optimal metabolic and neurological function.
Possible Interactions or Cautions
Generally well tolerated. Large pharmacological doses may cause mild gastrointestinal upset. Thiamin can interact with certain diuretics, increasing excretion; adjust dosages accordingly under healthcare guidance.
Final Thoughts
Thiamin is a cornerstone vitamin for energy and nervous system health. Ensuring adequate intake through diet or supplementation helps prevent deficiency syndromes and supports overall metabolic balance.
Scientific Studies
Bettendorff L, Wins P. Thiamine triphosphate: the third functionally distinct form of vitamin B1? Cell Mol Life Sci. 2009;66(16):2621–2634. https://doi.org/10.1007/s00018-009-0050-z
Senior BP, Elvehjem CA, Hart EB. The effect of thiamin and thiamin mono‑ and diphosphate on the clinical syndrome of vitamin B1 deficiency. J Biol Chem. 1937;117(1):57–72. PMID:19870256
Powers HJ. Riboflavin and health. Am J Clin Nutr. 2003;77(6):1352–1360. https://doi.org/10.1093/ajcn/77.6.1352