vitamin
Vitamin B1 (Thiamin)
Essential for carbohydrate metabolism and nerve signaling.
What It Does
Thiamin is a cofactor in energy metabolism and glucose processing.
It is required for normal neurologic function and cardiac performance.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| all, age:51-120 | 2.4 mcg | No established UL |
| all, vegan | 2.4 mcg (often 250-1000 mcg supplemented) | No established UL |
| all, vegetarian | 2.4 mcg | No established UL |
| female, pregnant, breastfeeding | 2.6 mcg | No established UL |
| all, digestive | 2.4 mcg | No established UL |
| female, postmenopause, perimenopause | 2.4 mcg (sublingual recommended) | No established UL |
Signs of Deficiency
- Fatigue
- Neuropathy
- Poor appetite
Best Food Sources
Pork
High
Legumes
Moderate
Fortified grains
Moderate to high
Supplement Guide
Best forms: Thiamine HCl, Benfotiamine
What to look for: Simple formulas with transparent dosing
What to avoid: Unnecessary megadosing unless prescribed
Timing: Morning with food.
Who Should Avoid It
No major common contraindications in our database for this nutrient. Always check medication interactions.
The Research
PubMed citations are temporarily unavailable.
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