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Deficiency/Women/Mood

Vitamin B1 (Thiamine)

Water-soluble vitamin that corrects deficiency and may support energy and mood in adults with low intake.

Vitamin B1 (Thiamine)

Vitamin B1 (Thiamine)

62
score
B
evidence
Safe
risk
Quick Take

Essential if deficient or at risk; limited benefit for already-replete adults.

Thiamine is an essential B-vitamin found in pork, fortified grains, legumes, and yeast. It serves as a cofactor—thiamine pyrophosphate (TPP)—for enzymes in glucose metabolism and ATP synthesis. Clinically, it prevents and reverses beriberi and Wernicke-Korsakoff syndrome. Small human trials suggest modest effects on mood, energy, and menstrual discomfort, while limited research has explored glucose handling in diabetes. Those most likely to benefit include people with heavy alcohol use, diabetes, restrictive diets, or women with dysmenorrhea.

Proven Benefits

01
Corrects thiamine deficiency
02
May reduce menstrual cramps
03
May support glucose metabolism
04
May improve energy and mood
05
May support cognitive function

Protocol

Amount
50-100 mg
Frequency
Once daily
When
Morning with food to reduce stomach upset; separate from large doses of raw fish or tea tannins if possible.

Onset Time

Days to weeks for deficiency; 2-4 weeks for mood or energy changes.

Who Should Consider

Heavy alcohol consumers
People with restrictive diets
Adults with diabetes
Women with menstrual cramps
Post-bariatric surgery patients

Food Sources

  • Pork chops (~0.4 mg per 85g)
  • Fortified breakfast cereals (~1.5 mg per serving)
  • Lentils (~0.3 mg per 1/2 cup cooked)
  • Sunflower seeds (~0.2 mg per 1/4 cup)

How It Works

Thiamine is phosphorylated to form thiamine pyrophosphate (TPP), an essential cofactor for decarboxylation reactions in glucose metabolism and energy production. TPP is required for pyruvate dehydrogenase, α-ketoglutarate dehydrogenase, and transketolase, linking carbohydrate intake to cellular ATP. In the nervous system, TPP supports membrane integrity and neurotransmitter synthesis, including ac

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