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Thiamine (Vitamin B1)
Converts carbohydrates into cellular energy and supports acetylcholine synthesis for healthy nerve and brain function.
What the evidence says
Thiamine helped in about half (5/10) of the studies that measured an effect — promising, but not unanimous.
Most evidence is from high-quality meta-analyses and randomised trials published 2005–2026 with a typical study size of 165 participants.
Based on 30 studies · 8 meta-analyses · 9 RCTs · 14,516 total participants
Confidence
HighWhat the studies found
By outcome
Thiamine has an evidence score of 9/10 — very strong evidence based on 30 indexed studies, including 15 meta-analyses. Converts carbohydrates into cellular energy and supports acetylcholine synthesis for healthy nerve and brain function.
The commonly studied dose of Thiamine is 50-100mg daily; 150-600mg benfotiamine for neuropathy. Research points to an estimated optimal dose around 300mg, with a minimum effective dose near 100mg. Individual response varies — start low and adjust.
The best time to take Thiamine is in the morning. Taking it with food is preferred. Thiamine (vitamin B1) is a water-soluble vitamin essential for pyruvate dehydrogenase and alpha-ketoglutarate dehydrogenase in energy metabolism.
Methylfolate
Likely helpsBioactive folate that bypasses MTHFR conversion — critical for the 30-40% of people with gene variants affecting mood and methylation.
B-Complex
Probably helpsEssential B vitamins in their active methylated forms, supporting energy production, mood, and cognitive function.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Thiamine (Vitamin B1) was the first B vitamin discovered and is essential for converting carbohydrates into energy. It's particularly important for nervous system function and is required for the synthesis of acetylcholine. Deficiency causes beriberi and Wernicke-Korsakoff syndrome. Benfotiamine, a fat-soluble form, has enhanced bioavailability and is used for neuropathy and advanced glycation protection.
Converts carbs to usable energy
Essential for nerve signal transmission
Reduces advanced glycation end products
How Thiamine works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
50-100mg daily; 150-600mg benfotiamine for neuropathy
Loading: Not typically required
Take with food
| Form | Type |
|---|---|
| 💊Benfotiamine (fat-soluble, higher bioavailability) | Recommended |
| 💊Thiamine HCl (standard) | Alternative |
| 💊Thiamine Mononitrate | Alternative |
| 💊Sulbutiamine (crosses BBB) | Alternative |
Benfotiamine is preferred for neuropathy and AGE protection. Sulbutiamine has nootropic effects but may require cycling.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Standard thiamine is water-soluble. Benfotiamine is fat-soluble and should be taken with a meal containing fat.
Based on limited RCT evidence showing VAS pain reduction with B-vitamin combinations. Effect magnitude conservative due to mixed statistical significance. Higher bioavailability forms like benfotiamine likely more effective than standard thiamine HCl.
Improved energy from food metabolism
Supports healthy nerve function
May reduce diabetic neuropathy symptoms
Benfotiamine well-studied for diabetic neuropathy protection
Higher doses often needed; alcohol depletes thiamine
May increase thiamine excretion
Thiamine may help improve digoxin response in deficient patients
Tip: Discontinue if symptoms occur
Tip: Take with food
Thiamine is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are allergic reaction (rare, usually with IV administration), mild GI upset. Use caution if any of these apply to you: Known allergy or hypersensitivity to Thiamine or related compounds.
Myo-Inositol
Probably helpsFirst-line natural treatment for PCOS that improves insulin sensitivity and ovulation — also reduces anxiety, panic, and OCD symptoms.
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