Water-soluble vitamins
Vitamin B1 (Thiamin)
Energy metabolism
Carbohydrate metabolism and nerve signaling.
What Vitamin B1 (Thiamin) does
Thiamin is required for the pyruvate dehydrogenase, alpha-ketoglutarate dehydrogenase, and transketolase reactions — without it, glucose can't fully enter the citric acid cycle and ATP production stalls in metabolically active tissues, especially the heart and brain. Body stores are small (~30 mg) and turn over in roughly two weeks, so deficiency develops faster than for most vitamins. Severe deficiency causes beriberi and Wernicke-Korsakoff syndrome.
Food sources of Vitamin B1 (Thiamin)
Approximate Vitamin B1 (Thiamin) content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Vitamin B1 (Thiamin) |
|---|---|---|
| Pork loin (cooked) | 3 oz | 0.7 mg |
| Trout (cooked) | 3 oz | 0.4 mg |
| Black beans (cooked) | 1/2 cup | 0.4 mg |
| Sunflower seeds | 1 oz | 0.4 mg |
| Fortified breakfast cereal | 1 cup | 0.4–1.5 mg |
| Brown rice (cooked) | 1 cup | 0.2 mg |
Signs of Vitamin B1 (Thiamin) deficiency
- ●Peripheral neuropathy with tingling and burning in feet and hands
- ●Wet beriberi: high-output cardiac failure with edema
- ●Wernicke encephalopathy: confusion, ataxia, ophthalmoplegia (an emergency)
- ●Korsakoff syndrome: severe anterograde memory loss in chronic deficiency
Who needs more Vitamin B1 (Thiamin)
Groups and situations where Vitamin B1 (Thiamin) requirements rise or status commonly runs low:
- ●Chronic heavy alcohol use — both reduces intake and impairs absorption
- ●Chronic vomiting (hyperemesis gravidarum, post-bariatric)
- ●Diuretic-dependent heart failure — urinary thiamin loss
- ●Diets dominated by polished/white rice without other thiamin sources
How Vitamin B1 (Thiamin) appears on labels
Supplement labels list Vitamin B1 (Thiamin) under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Vitamin B1 (Thiamin) intake:
- thiamin
- thiamine
- vitamin b1
- vitamin b-1
- thiamin hcl
- thiamine hydrochloride
- benfotiamine
Best supplements for Vitamin B1 (Thiamin)
Top-scoring supplements in our catalog that list Vitamin B1 (Thiamin) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Vitamin B1 (Thiamin), see the full encyclopedia entry:
Benfotiamine encyclopedia entry →Guides covering Vitamin B1 (Thiamin)
Long-form articles in our guide library that go deeper on Vitamin B1 (Thiamin) — comparisons, protocols, and reviews.
Frequently asked questions
What is the daily target for Vitamin B1 (Thiamin)?
What foods are highest in Vitamin B1 (Thiamin)?
What is the best form of Vitamin B1 (Thiamin) to supplement?
What are the signs of Vitamin B1 (Thiamin) deficiency?
Who is most at risk for low Vitamin B1 (Thiamin)?
Related water-soluble vitamins
Track your full intake
Formulate's free web app aggregates Vitamin B1 (Thiamin) (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.