What is Vitamin B1 (Thiamine)?

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Vitamin B1 (Thiamine) is an essential water-soluble vitamin that helps your body convert food into energy. It supports proper heart function, maintains a healthy nervous system, and aids brain development. Your body can’t store thiamine for long periods, so you need to consume it regularly through your diet. Thiamine is found in whole grains, meat, fish, beans, and many fortified foods.

Experts

Biomedical scientist Dr. Rhonda Patrick incorporates Benfotiamine, a form of Thiamine (Vitamin B1), into her supplement regimen to reduce Advanced Glycation End Products (AGEs), which are linked to aging and chronic diseases. She highlights its potential anti-aging benefits and recommends it as part of a proactive health strategy The Health Benefits of Thiamine (Vitamin B1).

Longevity expert Dr. Peter Attia emphasizes the importance of B vitamins in his approach to metabolic health. While he doesn’t specifically single out Thiamine, he likely includes it in his protocols due to its critical role in energy metabolism, supporting overall vitality and cellular function.

Nutritional scientist Dr. Layne Norton advocates for evidence-based supplementation, including multi-vitamins containing B vitamins like Thiamine. He underscores its significance for energy production and brain health, recommending it as a foundational nutrient for optimizing physical and mental performance.

Optimal

For optimizing brain function and energy, ensuring adequate Thiamine intake is key, with the Recommended Dietary Allowance (RDA) set at 1.1 mg/day for women and 1.2 mg/day for men. For those seeking enhanced cognitive benefits—especially older adults or individuals with cognitive impairments—higher doses of Benfotiamine, a more bioavailable form of Thiamine, may be beneficial. A clinical trial demonstrated promise with 600 mg/day of Benfotiamine for cognitive health in Alzheimer’s patients Benfotiamine and Cognitive Decline in Alzheimer’s Disease: Results of a Randomized Placebo-Controlled Phase IIa Clinical Trial. However, such doses far exceed the RDA and should only be considered under medical supervision, as long-term effects and optimal levels for healthy individuals are not fully established. Thiamine can be sourced from whole grains, meat, fish, legumes, and nuts, with Benfotiamine offering superior absorption when supplementation is warranted.

Pregnancy

For pregnancy, adequate Thiamine intake is essential, with the Recommended Dietary Allowance (RDA) increasing to 1.4 mg/day to support fetal brain development and maternal energy needs. This can be achieved through a balanced diet including whole grains, meat, fish, legumes, nuts, and seeds, alongside prenatal vitamins. Deficiency may lead to risks like low birth weight, but excess Thiamine is generally safe due to its water-soluble nature, with no established upper limit Thiamine (Vitamin B1) Use During Pregnancy. Women experiencing conditions like hyperemesis gravidarum may need higher doses under medical guidance to prevent complications, though routine supplementation beyond the RDA is rarely necessary.

Thiamine (Vitamin B1) is essential for energy metabolism and nerve function. The upper limit is 100 mg per day for adults. Pregnant and lactating women should ensure adequate intake without exceeding the upper limit. Consult healthcare providers for personalized advice.
Age Group	Nutrient Range
Child (1-3 years) Recommended (RDA): 0.5 mg/day Optimal range: 0.5 - 2.5 mg/day Upper limit (UL): 5 mg/day	0.1 mg/day 20 mg/day 0.5 2.5
Child (4-8 years) Recommended (RDA): 0.6 mg/day Optimal range: 0.6 - 3 mg/day Upper limit (UL): 6 mg/day	0.1 mg/day 20 mg/day 0.6 3
Child (9-13 years) Recommended (RDA): 0.9 mg/day Optimal range: 0.9 - 4.5 mg/day Upper limit (UL): 9 mg/day	0.1 mg/day 20 mg/day 0.9 4.5
Male (14-18 years) Recommended (RDA): 1.2 mg/day Optimal range: 1.2 - 6 mg/day Upper limit (UL): 12 mg/day	0.1 mg/day 20 mg/day 1.2 6
Male (19-50 years) Recommended (RDA): 1.2 mg/day Optimal range: 1.2 - 6 mg/day Upper limit (UL): 12 mg/day	0.1 mg/day 20 mg/day 1.2 6
Male (51+ years) Recommended (RDA): 1.2 mg/day Optimal range: 1.2 - 6 mg/day Upper limit (UL): 12 mg/day	0.1 mg/day 20 mg/day 1.2 6
Female (14-18 years) Recommended (RDA): 1 mg/day Optimal range: 1 - 5 mg/day Upper limit (UL): 10 mg/day	0.1 mg/day 20 mg/day 1 5
Female (19-50 years) Recommended (RDA): 1.1 mg/day Optimal range: 1.1 - 5.5 mg/day Upper limit (UL): 11 mg/day	0.1 mg/day 20 mg/day 1.1 5.5
Female (51+ years) Recommended (RDA): 1.1 mg/day Optimal range: 1.1 - 5.5 mg/day Upper limit (UL): 11 mg/day	0.1 mg/day 20 mg/day 1.1 5.5
Female (Pregnant) Recommended (RDA): 1.4 mg/day Optimal range: 1.4 - 7 mg/day Upper limit (UL): 14 mg/day	0.1 mg/day 20 mg/day 1.4 7
Female (Lactating) Recommended (RDA): 1.4 mg/day Optimal range: 1.4 - 7 mg/day Upper limit (UL): 14 mg/day	0.1 mg/day 20 mg/day 1.4 7

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 20-50 mg/day (therapeutic dose)
Cognitive optimization female: 20-50 mg/day (therapeutic dose)
Energy optimization male: 1.5-3 mg/day (moderate activity), 5-25 mg/day (athletic performance)
Energy optimization female: 1.4-2.5 mg/day (moderate activity), 5-25 mg/day (athletic performance)
Optimal intake for pregnancy/lactation: 1.4 mg/day

Five best animal sources:

Pork, lean: 100g (3.5 oz) provides 0.9 mg (1.2 mg RDA reached with 133g/4.7 oz)
Trout: 100g (3.5 oz) provides 0.4 mg (1.2 mg RDA reached with 300g/10.6 oz)
Beef liver: 100g (3.5 oz) provides 0.2 mg (1.2 mg RDA reached with 600g/21.2 oz)
Venison: 100g (3.5 oz) provides 0.2 mg (1.2 mg RDA reached with 600g/21.2 oz)
Egg yolks: 100g (about 5 large) provides 0.18 mg (1.2 mg RDA reached with 33 yolks)

Five best non-animal sources:

Nutritional yeast: 16g (1 Tbsp) provides 1.5 mg (1.2 mg RDA reached with 13g/0.8 Tbsp)
Sunflower seeds: 30g (1 oz) provides 0.64 mg (1.2 mg RDA reached with 56g/1.9 oz)
Navy beans, cooked: 100g (1/2 cup) provides 0.37 mg (1.2 mg RDA reached with 324g/1.6 cups)
Green peas, cooked: 100g (2/3 cup) provides 0.3 mg (1.2 mg RDA reached with 400g/2.7 cups)
Tahini (sesame paste): 15g (1 Tbsp) provides 0.2 mg (1.2 mg RDA reached with 90g/6 Tbsp)

Consistent intake required? Yes, daily intake is recommended as thiamine is water-soluble and not stored in significant amounts. The body’s thiamine reserves (approximately 30 mg in healthy adults) can be depleted within 14-21 days of insufficient intake, making regular consumption essential.

Are higher doses dangerous? No Tolerable Upper Intake Level (UL) has been established for thiamine as there have been no reports of toxic effects from oral consumption of excess thiamine from food or supplements. Generally considered non-toxic even at high doses due to rapid urinary excretion.

Optimal timing for 4 daily slots:

Morning: 10-25 mg with breakfast to support daytime energy metabolism
Pre-workout: 25-50 mg approximately 30-60 minutes before exercise may improve performance
Post-workout: Thiamine helps metabolize lactic acid and restore energy after exercise
With meals: Taking with meals typically improves absorption, especially when combined with other B vitamins
Note: Pairing with magnesium enhances thiamine activation and utilization

Introduction

Vitamin B1, also known as thiamine, is a water-soluble vitamin essential for energy metabolism, neural function, and cellular health. Unlike fat-soluble vitamins, thiamine is not stored in significant amounts in the body and requires regular intake. It exists in two primary forms:

Free Thiamine: The non-phosphorylated form
Thiamine Pyrophosphate (TPP): The active coenzyme form that facilitates crucial metabolic reactions

The body’s thiamine reserves are primarily located in the skeletal muscles, heart, liver, kidneys, and brain. These stores typically amount to approximately 30 mg in a healthy adult and can be depleted within 14-21 days of insufficient intake, making regular consumption essential.

According to Dr. Andrew Huberman, thiamine plays a critical role in neural energy production and cognitive function. This vitamin serves as a vital cofactor in the conversion of carbohydrates to energy, making it indispensable for maintaining optimal brain function, focus, and mental clarity.

Effects at Different Vitamin B1 Levels

Optimal Levels

Efficient glucose metabolism and energy production
Optimal neural function and neurotransmitter synthesis
Normal muscle tone and cardiovascular function
Proper digestive enzyme production
Balanced electrolyte flow in nerve and muscle cells
Healthy myelin sheath maintenance
Clear thinking and mental alertness
Stable mood and emotional regulation
Strong antioxidant activity
Efficient mitochondrial function
Normal appetite regulation
Proper carbohydrate metabolism

Deficiency

Fatigue and weakness
Irritability and poor concentration
Memory problems
Muscle wasting
Loss of appetite
Sleep disturbances
Peripheral neuropathy (tingling or numbness in extremities)
Digestive issues
Reduced exercise capacity
Increased lactic acid production
Diminished reflexes
Heart palpitations

Severe Deficiency

Beriberi (wet form: affects cardiovascular system; dry form: affects nervous system)
Wernicke-Korsakoff Syndrome (brain disorder affecting memory and cognition)
Severe cognitive impairment
Confabulation (making up stories)
Complete muscle wasting
Heart failure and edema
Paralysis
Permanent nerve damage
Psychosis
Coma and potentially death

Toxicity (Excess)

Generally considered non-toxic even at high doses due to rapid excretion
Rare cases of allergic reactions
Possible headaches with extremely high supplemental doses
Mild gastrointestinal discomfort in some individuals
Possible sleep disruptions with evening high-dose supplementation
Theoretical interference with certain medications

Energy & Cognitive Benefits

Vitamin B1 is a cornerstone nutrient for cellular energy production and brain function, with several mechanisms contributing to its powerful effects.

Energy Metabolism

Glucose Conversion: Thiamine pyrophosphate (TPP) is an essential cofactor for pyruvate dehydrogenase, which converts pyruvate to acetyl-CoA, a critical step in cellular energy production. Research published in the Journal of Clinical Investigation demonstrates that even mild thiamine deficiency can reduce this conversion by up to 40%.
Krebs Cycle Function: Dr. Andrew Huberman emphasizes that thiamine enables key reactions in the Krebs cycle (citric acid cycle), the primary metabolic pathway generating energy in cells.
ATP Production: Facilitates multiple steps in the electron transport chain, maximizing ATP (adenosine triphosphate) generation.
Branched-Chain Amino Acid Metabolism: Supports the breakdown of leucine, isoleucine, and valine for energy, particularly important during exercise.
Lactic Acid Prevention: Proper thiamine levels prevent excess lactic acid buildup during physical exertion, delaying muscle fatigue.
Mitochondrial Protection: Acts as an antioxidant within mitochondria, protecting these cellular powerhouses from oxidative damage.

Cognitive Function

Neurotransmitter Synthesis: Essential for the production of acetylcholine, a neurotransmitter critical for memory and learning.
Myelin Maintenance: Supports the integrity of myelin sheaths, the protective covering around nerve fibers that ensures efficient neural transmission.
Glucose Utilization: The brain, which consumes approximately 20% of the body’s energy despite comprising only 2% of body weight, relies heavily on thiamine for glucose metabolism, its primary fuel source.
Neural ATP Production: Dr. Huberman notes that even marginal thiamine deficiency can reduce brain ATP levels by 25-30%, significantly impairing cognitive function.
Neuroplasticity Support: Emerging research in the Journal of Neuroscience suggests thiamine plays a role in supporting neuroplasticity—the brain’s ability to reorganize and form new neural connections.
Glutamate Regulation: Helps maintain balanced levels of glutamate, preventing excitotoxicity that can damage neurons.
Stress Resistance: Enhances the brain’s ability to cope with metabolic and oxidative stress.

Recommended Dosage

Vitamin B1 intake is measured in milligrams (mg). Unlike fat-soluble vitamins, excess thiamine is not stored extensively and is generally excreted in urine.

General Recommendations

By Age Group

Age Group	RDA (mg/day)
Infants (0-6 months)	0.2 (AI)
Infants (7-12 months)	0.3 (AI)
Children (1-3 years)	0.5
Children (4-8 years)	0.6
Children (9-13 years)	0.9
Adolescents (14-18 years)	Males: 1.2, Females: 1.0
Adults (19+ years)	Males: 1.2, Females: 1.1
Pregnancy	1.4
Lactation	1.4

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 1.2 mg/day
Adjusted for higher activity: 1.5-3 mg/day for moderate to high physical activity
For cognitive optimization: 20-50 mg/day (therapeutic dose supported by research)

Female (52kg, 171cm)

Standard RDA: 1.1 mg/day
Adjusted for higher activity: 1.4-2.5 mg/day for moderate to high physical activity
For cognitive optimization: 20-50 mg/day (therapeutic dose supported by research)

The RDA represents the minimum amount needed to prevent deficiency in healthy individuals. However, many experts, including Dr. Andrew Huberman, suggest that higher intakes may be beneficial for optimal energy production, cognitive performance, and stress resilience.

Optimal Intake for Energy and Performance

Dr. Shawn Baker and Dr. Paul Saladino, advocates of the carnivore diet, note that thiamine requirements may vary based on carbohydrate intake, with higher carbohydrate consumption potentially increasing thiamine needs:

For basic health maintenance: RDA levels (1.1-1.2 mg/day)
For moderate exercise (3-5 days/week): 2-5 mg/day
For high-intensity athletics: 5-25 mg/day
For cognitive optimization: 20-100 mg/day
For neurological support: 50-300 mg/day (only under medical supervision)

Dr. Huberman suggests that for enhanced cognitive performance and energy levels, the therapeutic range of 50-100 mg daily divided into 2-3 doses may provide benefits beyond basic nutritional requirements, particularly for those with high cognitive demands or under significant stress.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

No Tolerable Upper Intake Level (UL) has been established for thiamine as there have been no reports of toxic effects from oral consumption of excess thiamine from food or supplements.

For Specific Body Types

Male (85kg, 181cm)

No established upper limit: Doses up to 200 mg daily are generally well-tolerated
Therapeutic doses: 50-300 mg have been used in research settings without significant adverse effects

Female (52kg, 171cm)

No established upper limit: Same safety profile as for males
Therapeutic doses: 50-200 mg have been used clinically with minimal side effects

Note: While no official upper limit exists, prudence suggests limiting supplemental thiamine to under 100 mg/day unless medically supervised, as research on very high long-term doses is limited.

Dangerous Dose Levels

Oral consumption: No known dangerous levels from oral supplementation
Intravenous administration: Rare anaphylactic reactions have been reported with rapid IV administration
Individual sensitivity: Allergic reactions can theoretically occur at any dose in sensitive individuals

Signs of Vitamin B1 Excess

Due to efficient urinary excretion, thiamine excess is rarely reported. However, potential signs may include:

Allergic skin reactions (rare)
Mild gastrointestinal discomfort
Headache
Restlessness
Possible interactions with certain medications
Insomnia (if taken late in the day)

Health Effects and Benefits

Neurological Function

Maintains healthy nerve conduction
Essential for neurotransmitter synthesis, particularly acetylcholine
Supports myelin sheath integrity
Reduces risk of peripheral neuropathy
Enhances cognitive processes and memory
Protects against age-related cognitive decline
Dr. Huberman notes that optimal thiamine levels support neural plasticity and learning capacity

Energy Production

Critical for converting food into usable energy (ATP)
Essential coenzyme in glucose metabolism
Supports Krebs cycle efficiency
Enables proper lactic acid metabolism during exercise
Enhances physical stamina and reduces fatigue
Improves exercise recovery
Dr. Shawn Baker emphasizes thiamine’s role in supporting high-intensity exercise performance

Cardiovascular Health

Supports proper heart muscle function
Helps maintain healthy blood pressure
Facilitates optimal cardiac energy metabolism
May reduce heart failure risk associated with alcoholism
Supports vascular endothelial function
Helps maintain healthy cardiac rhythm
May reduce exercise-induced cardiac stress

Digestive Function

Essential for proper stomach acid production
Supports healthy appetite regulation
Maintains digestive enzyme function
Assists in proper intestinal motility
Supports nutrient absorption
May help prevent digestive disorders
According to Dr. Paul Saladino, adequate thiamine is crucial for optimal protein digestion

Immune System

Supports white blood cell production and function
Enhances antibody responses
Maintains mucosal immunity in the digestive tract
Reduces oxidative stress in immune cells
Supports proper immune signaling
May improve resistance to infections
Helps maintain immune balance during stress

Metabolic Health

Crucial for carbohydrate metabolism
Assists in fatty acid synthesis
Helps regulate blood glucose levels
Supports proper insulin function
Essential for amino acid metabolism
May improve metabolic flexibility
Dr. Saladino notes thiamine’s important role in metabolizing carbohydrates efficiently on mixed diets

Psychological Health

Helps maintain stable mood
Supports stress resilience
Essential for healthy sleep patterns
May reduce anxiety symptoms
Supports attention and focus
Important for emotional regulation
Dr. Huberman highlights thiamine’s role in maintaining dopamine production, which affects motivation and mood

Deficiency Symptoms

Vitamin B1 deficiency can cause:

Fatigue and weakness that doesn’t improve with rest
Brain fog and difficulty concentrating
Irritability and mood changes
Muscle cramping and pain
Loss of appetite and weight loss
Peripheral neuropathy (tingling, numbness in extremities)
Poor coordination and balance problems
Memory lapses and confusion
Cardiovascular symptoms (rapid heart rate, shortness of breath)
Digestive issues (constipation, poor appetite)
Reduced stress tolerance
Decreased exercise capacity and endurance
In advanced stages: Beriberi (affecting heart, nervous system, or both)
In alcoholism: Wernicke-Korsakoff syndrome (confusion, memory problems, confabulation)

Primary vitamin B1 deficiency is typically caused by:

Inadequate dietary intake
Chronic alcoholism (impairs absorption and increases requirements)
Prolonged vomiting or diarrhea
Gastrointestinal surgery
Genetic disorders of thiamine transport
Extreme dieting or prolonged fasting
Folate or magnesium deficiency (both needed for thiamine activation)
Certain medications (diuretics, phenytoin, some cancer treatments)
High consumption of anti-thiamine foods (raw fish containing thiaminase, excessive tea)
Pregnancy and lactation without increased intake
Increased metabolic demand (fever, intensive exercise, hyperthyroidism)

Sources of Vitamin B1

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Vitamin B1 Content (mg)	Amount to Reach RDA (Male/Female)
Pork, lean	100g (3.5 oz)	0.9	133g/122g (4.7/4.3 oz)
Trout	100g (3.5 oz)	0.4	300g/275g (10.6/9.7 oz)
Beef liver	100g (3.5 oz)	0.2	600g/550g (21.2/19.4 oz)
Venison	100g (3.5 oz)	0.2	600g/550g (21.2/19.4 oz)
Egg yolks	100g (about 5 large)	0.18	667g/611g (33/30 yolks)
Lamb	100g (3.5 oz)	0.15	800g/733g (28.2/25.9 oz)
Beef	100g (3.5 oz)	0.1	1200g/1100g (42.3/38.8 oz)
Chicken	100g (3.5 oz)	0.1	1200g/1100g (42.3/38.8 oz)
Salmon	100g (3.5 oz)	0.1	1200g/1100g (42.3/38.8 oz)
Whole milk	240ml (1 cup)	0.1	2880ml/2640ml (12/11 cups)

Plant Sources

Food	Serving Size	Vitamin B1 Content (mg)	Amount to Reach RDA (Male/Female)
Sunflower seeds	30g (1 oz)	0.64	56g/52g (1.9/1.7 oz)
Nutritional yeast	16g (1 Tbsp)	1.5	13g/12g (0.8/0.7 Tbsp)
Navy beans, cooked	100g (1/2 cup)	0.37	324g/297g (1.6/1.5 cups)
Green peas, cooked	100g (2/3 cup)	0.3	400g/367g (2.7/2.4 cups)
Lentils, cooked	100g (1/2 cup)	0.17	706g/647g (3.5/3.2 cups)
Tahini (sesame paste)	15g (1 Tbsp)	0.2	90g/83g (6/5.5 Tbsp)
Brown rice, cooked	100g (1/2 cup)	0.1	1200g/1100g (6/5.5 cups)
Oatmeal, cooked	234g (1 cup)	0.2	1404g/1287g (6/5.5 cups)
Acorn squash, cooked	100g (1/2 cup)	0.2	600g/550g (3/2.75 cups)
Asparagus, cooked	100g (about 6 spears)	0.16	750g/688g (45/41 spears)

Carnivore Diet and Vitamin B1

Dr. Paul Saladino and Dr. Shawn Baker highlight that a properly formulated carnivore diet can provide adequate thiamine through:

Organ meats: Especially liver and heart, which contain higher concentrations than muscle meat
Pork: One of the richest animal sources of thiamine
Eggs: A moderate but consistent source
Fish and seafood: Provide variable amounts
Beef and lamb: Contain smaller but significant quantities

Dr. Saladino notes that while plant foods are often emphasized as thiamine sources, animal products—particularly organ meats—can provide sufficient thiamine for most individuals. However, he emphasizes that a nose-to-tail approach that includes organ meats occasionally is optimal for ensuring adequate B-vitamin intake on a carnivore diet.

Dr. Baker suggests that thiamine requirements may be lower on a low-carbohydrate or carnivore diet due to reduced need for glucose metabolism enzymes that require thiamine as a cofactor.

Supplements

Types of Vitamin B1 Supplements

Thiamine Hydrochloride: The most common and inexpensive form
Thiamine Mononitrate: Slightly more stable form often used in fortified foods
Benfotiamine: A fat-soluble derivative with potentially better bioavailability and tissue penetration
Sulbutiamine: A synthetic derivative that crosses the blood-brain barrier more readily (prescription-only in some countries)
Allithiamine: A natural garlic-derived form with enhanced bioavailability
TTFD (Thiamine Tetrahydrofurfuryl Disulfide): Another highly bioavailable form that readily crosses cell membranes

Considerations When Choosing Supplements

Form: Benfotiamine or TTFD may be superior for neurological support
Dosage: Match to your needs and health status
Quality: Choose products from reputable manufacturers with third-party testing
Complementary nutrients: Look for supplements that include magnesium and other B vitamins
Timing: Taking with meals may improve absorption
Cost-effectiveness: Standard thiamine HCl may be sufficient for basic supplementation
Special needs: Those with absorption issues may benefit from fat-soluble forms

Dr. Huberman suggests that for cognitive enhancement purposes, fat-soluble forms like benfotiamine or sulbutiamine may provide better brain benefits, while Dr. Saladino notes that standard thiamine hydrochloride is generally sufficient for most healthy individuals.

Special Considerations

Pregnancy and Breastfeeding

Increased requirements during pregnancy (1.4 mg/day)
Essential for fetal brain development
Deficiency linked to pregnancy complications
Important for infant neurological development
Generally safe during pregnancy and lactation at recommended doses
No evidence of harm from higher doses (up to 50 mg)
May help prevent pregnancy-related nausea in some women

Medical Conditions Affecting Vitamin B1

Alcoholism: Severely impairs absorption and increases requirements
Diabetes: May increase thiamine excretion and needs
Gastrointestinal disorders: Crohn’s, celiac, ulcerative colitis reduce absorption
Bariatric surgery: Removes part of the thiamine absorption sites
Heart failure: May benefit from supplementation beyond RDA
Kidney disease: Dialysis removes thiamine
Thyroid disorders: Hyperthyroidism increases thiamine requirements
Genetic disorders: Thiamine-responsive megaloblastic anemia (TRMA)
Wernicke-Korsakoff syndrome: Requires high therapeutic doses

Medication Interactions

Diuretics: Increase thiamine excretion
Phenytoin (anticonvulsant): May reduce thiamine levels
Certain chemotherapy drugs: May deplete thiamine
Digoxin: Function may be affected by thiamine status
Antibiotics: Long-term use may affect gut bacteria that produce small amounts of B vitamins
5-Fluorouracil: May interfere with thiamine activation

Genetic Variations

Recent research has identified genetic polymorphisms that affect:

Thiamine transport (SLC19A2 and SLC19A3 genes)
Thiamine metabolism and activation
Thiamine-dependent enzymes
Thiamine utilization efficiency

Dr. Saladino suggests that individuals with certain genetic variations may require higher thiamine intake or specific forms of supplementation for optimal metabolism.

Optimizing Absorption and Utilization

Dr. Huberman highlights several factors that influence how effectively your body uses thiamine:

Dietary composition: Consuming thiamine with healthy fats may improve absorption of some forms
Alcohol consumption: Even moderate alcohol intake can impair thiamine absorption
Caffeine timing: Excessive caffeine may affect utilization; spacing thiamine and caffeine consumption
Magnesium status: Essential cofactor for thiamine activation; ensure adequate magnesium
Other B vitamins: Work synergistically; B-complex often more effective than isolated thiamine
Polyphenols: Some plant compounds may inhibit absorption; take supplements away from tea
Raw seafood: Contains thiaminase enzyme that destroys thiamine; always cook seafood
Sulfur compounds: Garlic and onions may enhance thiamine absorption
Meal timing: Taking with meals typically improves absorption
Digestive health: Optimal stomach acid levels support better absorption

Dr. Saladino emphasizes that a nutrient-dense, whole-foods approach (whether omnivorous or carnivore) that addresses these factors is more effective than simply increasing thiamine intake without addressing absorption and utilization.

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the RDA of 1.2 mg/day, preferably 2-3 mg for active individuals
Include pork and organ meats regularly if consuming animal products
If following a carnivore diet, prioritize organ meats 1-2 times weekly
For optimal energy production, consider 10-25 mg supplemental thiamine daily
Choose benfotiamine form if neurological benefits are a priority
Combine with a B-complex for synergistic effects
Ensure adequate magnesium intake (400-500 mg daily)
Consider higher dosing (50-100 mg) during periods of intense physical or mental exertion
Take larger doses in divided portions throughout the day
Monitor for improved energy, clearer thinking, and enhanced workout recovery

For Female (52kg, 171cm)

Aim for at least the RDA of 1.1 mg/day, preferably 1.5-2 mg if moderately active
Include thiamine-rich foods like pork, eggs, and sunflower seeds regularly
If following a ketogenic or carnivore approach, be especially mindful of thiamine intake
For cognitive enhancement, consider 10-25 mg supplemental thiamine
Choose thiamine HCl or mononitrate for basic supplementation
Take with magnesium-rich foods or supplements for better activation
Consider 25-50 mg doses during periods of high stress or cognitive demands
Be aware that hormonal fluctuations may influence thiamine requirements
Avoid consuming with tea or coffee to maximize absorption
Track energy levels, mood stability, and mental clarity as markers of optimal status

For Energy Optimization

Morning protocol: Dr. Huberman suggests taking 10-25 mg of thiamine with breakfast to support daytime energy
Pre-workout strategy: 25-50 mg approximately 30-60 minutes before exercise may improve performance
Recovery support: Post-exercise thiamine helps metabolize lactic acid and restore energy
Combination approach: Pair with riboflavin (B2) and pyridoxine (B6) for enhanced mitochondrial function
Cycling strategy: Some practitioners recommend 5 days on, 2 days off for optimal sensitivity
Targeted approach: Higher doses (50-100 mg) during periods of increased energy demands
Consistency: Regular, moderate intake is typically more effective than occasional high doses

Summary

Vitamin B1 (thiamine) is a critical nutrient for energy metabolism, neurological function, and overall cellular health with particular importance for cognitive performance and physical stamina.

Getting Enough: Most people can meet basic needs through a balanced diet including pork, legumes, seeds, and whole grains; animal-based diets should include organ meats periodically
Optimal Intake: For enhanced energy and cognitive function, intake higher than the RDA (typically 10-100 mg daily) may provide benefits
Avoiding Deficiency: Particularly important for those consuming alcohol regularly, following restrictive diets, or undergoing significant physiological stress
Absorption Factors: Consume with meals, ensure adequate magnesium, and avoid taking with tea or raw fish
Synergistic Nutrients: Most effective when combined with other B vitamins, magnesium, and appropriate macronutrients
Safety Profile: Generally considered safe even at doses much higher than the RDA, with minimal risk of toxicity
For Energy Enhancement: Focus on consistent intake, proper timing, and complementary nutrients
For Cognitive Support: Consider more bioavailable forms like benfotiamine for neurological benefits

Remember that individual nutritional needs can vary based on activity level, stress, diet type, genetic factors, and health status. While thiamine supplementation is generally safe, consult with a healthcare provider before starting high-dose supplementation, especially if you have existing health conditions or take medications.