Vitamin B1... A Complete Guide to the New Health Revolution

I absolutely love working in natural health and discovering this stuff, or seeing the things my gran said be vindicated. In the grand orchestra of human nutrition, few nutrients play as vital a role as Vitamin B1, also known as Thiamine. Despite being one of the most fundamental vitamins for cellular energy production and neurological function, thiamine remains an unsung hero—often overlooked, frequently deficient, yet absolutely essential to our well-being. In this article I am going to delve into the science behind Vitamin B1, exploring its profound impact on health, the dangers of deficiency, therapeutic applications, my personal story of it and then share some studies and research shedding light on its incredible benefits. By the end, you may wonder why this vitamin isn’t more widely recognised as a cornerstone of optimal health. But then look at Vitamin K, absolutely groundbreaking info on it a few years back and still it hasn't surged in popularity like I thought it would. Anyway as always in natural health, those who know, know. I am just hoping to make us all "know".

Thiamine is a water-soluble vitamin belonging to the B-complex family. Unlike fat-soluble vitamins that can be stored in the body for extended periods, thiamine must be consumed regularly, as it is rapidly depleted. The body relies on thiamine primarily for energy metabolism, as it plays a crucial role in the conversion of carbohydrates into ATP—the cellular fuel that powers every function in the body. Without sufficient thiamine, our mitochondria which are the tiny powerhouses of our cells struggle to generate energy efficiently. This can lead to chronic fatigue, neurological impairments, and even cardiovascular issues. Thiamine also plays an essential role in maintaining proper muscle function, including the heart, making it critical for endurance and overall physical performance. Moreover, thiamine is involved in the Krebs cycle, the body's biochemical process that extracts energy from food. It ensures that glucose is metabolised efficiently, helping to prevent issues like insulin resistance, metabolic disorders, and weight gain.

Vitamin B1 Deficiency

I never thought I'd write this, as over all these years we are all saying Vitamin D deficiency is ruining the health of populations worldwide, then all these other superfoods being the answer, incredible discoveries in supplements. Now I'm saying perhaps Vitamin B1 deficiency is a global hidden pandemic. Then that a simple Vitamin B1 supplement or even a multi B complex will fix it. I looked into it and you can say Thiamine deficiency is rare in industrialised nations, subclinical deficiency is surprisingly common. I just thought do you know what subclinical means... well it refers to a state where a person has low levels of a nutrient but does not yet show obvious or severe symptoms of deficiency. It is a mild or early-stage deficiency that can still negatively affect health, even if it isn't immediately noticeable. In the USA a study published in The American Journal of Clinical Nutrition estimated that up to 30% of elderly individuals may be deficient in Thiamine, often due to poor dietary intake, medication interactions, or conditions such as diabetes (Whitfield et al., 2018). I think thats pretty high and I'm guessing it will be like that round most of the west and extending to other continents.

Food / Diet: A deficiency can be cause by a diet high in processed foods, refined carbohydrates, white bread, pasta, sugar are at risk, as these foods lack thiamine and increase its demand. Alcohol interferes with thiamine absorption and utilisation. Also there are some Anti-Thiamine Compounds found in Raw fish and shellfish that contain thiaminase, an enzyme that breaks down thiamine.

Excessive Tea & Coffee: Both contain tannins, which can bind thiamine and reduce its absorption. This was the one that got me, a new member of staff joined and was having 6 cups of tea a day, I just drank more without thinking about it, the story is in the article I wrote when it caused me peripheral neuropathy. It took a lot of searching to find out thats what caused it.

If You Have Any of These Medical Conditions: Diabetes – Thiamine levels are often lower in diabetic individuals due to increased excretion through urine. Kidney disease & dialysis: Thiamine is lost during dialysis treatments. Congestive heart failure: Patients on diuretics may have increased thiamine loss. Gastrointestinal conditions (Crohn’s, celiac disease, IBS): These impair nutrient absorption.

If you are taking some any of these Medications: Diuretics (e.g., furosemide) increase urinary excretion of thiamine. Metformin (used for diabetes) may lower thiamine levels over time. Proton pump inhibitors (PPIs) (e.g., omeprazole, lansoprazole) reduce stomach acid, which is needed for thiamine absorption.

When There is Increased Demand for Thiamine: Pregnancy & breastfeeding – Thiamine requirements increase during these periods. Excessive exercise or physical stress – High-energy demand leads to higher thiamine consumption. Infections & fever – These increase the body's need for B1.

So what does this mean? well I actually experienced B1 deficiency before and I'll go into that but severe thiamine deficiency results in well-documented conditions such as: Beriberi – A disease that affects the nervous system and cardiovascular health, leading to muscle weakness, nerve damage, and heart failure. Wernicke-Korsakoff Syndrome – A severe neurological disorder associated with chronic alcoholism, causing confusion, memory loss, and lack of muscle coordination. However, even mild thiamine deficiency has been linked to chronic fatigue, depression, brain fog, and cardiovascular dysfunction. Given the modern diet’s reliance on processed foods, refined sugars, and alcohol, which deplete thiamine, this deficiency may be far more widespread than previously believed. As I touched on earlier for me it was caused by drinking too much tea, I understand that it was depleting B1 and it caused me to get peripheral neuropathy scary for a guy running a health company, anyway despite it being incurable I had it gone in weeks. I came to realise Thiamine deficiency is known to cause peripheral neuropathy, a condition characterised by nerve damage leading to symptoms like pain, tingling, and numbness. A study reported nine cases of symmetrical peripheral neuropathy due to vitamin B1 deficiency among 422 ambulatory diabetic patients, highlighting the importance of adequate thiamine levels in nerve health. If you are after info on that check out the article and story which covers Vitamin B1 specifically on that. Here's the article.

Vitamin B1 in Metabolic Disorders, Parkinson's, Heart Health & shockingly More

I'm going to explain my shock, the more I've dived into Vitamin B1, please go order some and come back to the article, I literally think we all need it. The emerging research I found highlights the role of Vitamin B1 in metabolic health, particularly in conditions such as diabetes and heart disease. A 2007 study published in Diabetologia found that individuals with type 1 and type 2 diabetes have significantly lower plasma thiamine levels compared to healthy individuals, suggesting that diabetic patients may have an increased demand for thiamine due to high glucose metabolism (Thornalley et al., 2007). Thiamine also influences heart function. The vitamin is crucial for the proper functioning of the pyruvate dehydrogenase complex, which helps convert glucose into energy. Without sufficient thiamine, the heart struggles to generate ATP efficiently, leading to symptoms such as shortness of breath, palpitations, and fluid retention. A clinical trial published in The Journal of Human Hypertension found that thiamine supplementation significantly improved cardiac function in patients with heart failure (Smithline et al., 2012). This suggests that restoring thiamine levels could be a simple yet powerful strategy for supporting heart health.

Your Brain’s Dependence on Vitamin B1

I will cover whole body effects of lack of Vitamin B1 but one of the most striking aspects of Vitamin B1 is its profound effect on the brain and nervous system. Thiamine is essential for the synthesis of neurotransmitters such as acetylcholine, which is involved in memory, learning, and nerve signal transmission. It also plays a key role in the production of myelin, the protective sheath that insulates nerves and ensures rapid communication between neurons. A 2013 study published in the journal Behavioural Brain Research found that thiamine deficiency leads to significant impairments in memory and cognition, mirroring early signs of Alzheimer’s disease. Furthermore, research suggests that thiamine supplementation may offer neuroprotective benefits and even help slow cognitive decline in neurodegenerative diseases (Gibson et al., 2013). Additional studies suggest that Vitamin B1 influences mental clarity, focus, and emotional stability. A deficiency can lead to irritability, depression, and anxiety, which may be mistaken for psychiatric conditions rather than a simple nutritional deficiency. This underscores the importance of maintaining adequate levels of this essential vitamin for both cognitive and emotional well-being.

What People Are Reporting

Vitamin B1 has garnered attention in various health communities, with individuals sharing diverse experiences regarding its supplementation. Go search the web with a freedom supporting browser you'll find many individuals have explored high-dose thiamine therapy as a complementary approach to managing neurological disorders. I think it's very clear that beyond its basic nutritional role, thiamine has shown promise as a therapeutic agent for a range of chronic conditions. I'll list some food options and then get to supplementing options and dosages but first let me share what I found, the results people got the applications they tried and as I said my summary of what I think the doses should be. By the way I'll say this mid article, print this out, as you never know if it will be removed because of all this info share.

Parkinson's Disease: Some users have reported improvements in mobility and reduction in tremors with thiamine supplementation. For instance, a member from the Parkinson's News Today Forums mentioned that their doctor recommended 100 mg of thiamine daily, alongside folic acid and B12, which, combined with exercise, seemed to enhance mobility. This one was actually on parkinsonsnewstoday.com

Multiple Sclerosis: It is also being explored as a treatment for multiple sclerosis, I have found that animal studies have provided insights into thiamine's role in MS. Research indicated that thiamine-deficient mice exhibited exacerbated MS-like symptoms, including increased spinal cord inflammation and higher infiltration of specific immune cells. These findings imply that adequate thiamine levels might help mitigate certain inflammatory responses associated with MS. This was at journals.aai.org

Depression: While on the case of MS I found a pilot study investigated the dietary habits of 51 Spanish MS patients, focusing on thiamine intake and its correlation with depression levels. Findings revealed that while participants' thiamine consumption met recommended levels, it predominantly came from ultra-processed foods rich in simple carbohydrates. A significant negative correlation was observed between thiamine intake and depression severity, suggesting that higher thiamine consumption might be linked to reduced depression symptoms in MS patients. This is on pubmed.ncbi.nlm.nih.gov

Chronic Fatigue Syndrome (CFS): A Reddit user shared their experience with high-dose thiamine, noting that a 500 mg dose taken before bedtime improved gut health, metabolism, and reduced sugar cravings.

Metabolic & Cardiovascular Health: Thiamine's role in energy metabolism has led individuals to consider its benefits for metabolic and cardiovascular conditions, I found discussions on the Celiac.com forums highlighted thiamine's potential in supporting metabolic functions, especially when combined with minerals like magnesium, manganese, and chromium, which are beneficial for diabetes management. Imagine my shock when I found on the forum.parkinsons.org.uk that some forum members have discussed the potential of high-dose thiamine in treating heart failure and hypermetabolic states, though these discussions are based on individual experiences and should be interpreted cautiously.

Autoimmune Disorders: Research indicates that thiamine may play a role in regulating immune responses, potentially benefiting conditions such as Hashimoto’s thyroiditis and rheumatoid arthritis.

Fibromyalgia & Chronic Pain: Thiamine supplementation has been explored for its potential benefits in conditions like fibromyalgia, I found many positive shares, but I can't publish them as they're single results, you need to see it on mass, but you never see it on mass because there's no studies funded, so I like hearing and value single independent stories.

Pain Reduction: Discussions on HealthUnlocked suggest that mega-doses of thiamine, along with other B vitamins, may improve symptoms of fibromyalgia, although these claims are based on personal experiences.

Memory Enhancement: B vitamins, including thiamine, have been associated with supporting brain health and memory. Supplements containing B vitamins are among those considered for their potential to boost memory and cognitive functions. Find the study at health.com Further more studies are evaluating Vitamin B1 for the treatment of Alzheimer's disease see medicine.uiowa.edu

Chronic Fatigue Syndrome: In the context of CFS, some individuals have experimented with high-dose thiamine supplementation. A user shared their experience: "I tried varying doses from 100mg up to 2000mg a day, but in the end found that 500mg taken just before going to bed was most effective. The thiamine seems to help my stomach and gut and helps my metabolism somehow, reducing sugar cravings." It certainly seems to be possible and has happened to people that with high-dose supplementation showing improvements in energy levels and pain management are experienced.

Immune System Support: Thiamine may strengthen the immune system and improve the body's ability to withstand stressful conditions info on mountsinai.org

Protection Against Oxidative Stress: B1 has a protective effect against oxidative stress, which is linked to various diseases. It helps protect cells from oxidative damage I found info at pmc.ncbi.nlm.nih.gov

General Well-being & Energy Levels: Many individuals have reported enhanced energy levels and overall well-being with thiamine supplementation. Users have shared experiences of reduced fatigue and improved energy after incorporating thiamine into their routines, though individual responses can vary.

Using Vitamin B1 Thiamine as a Supplement & Food options

Ok maybe you came down here before finishing the article, I don't blame you. I go for a supplement, but food is awesome, and avoiding the things that may cause deficiency, go back up if you missed it. There is supplementing by the official standards the Recommended Daily Intake, which is decided by the mainstream health industry and advisors. Although at time of writing this the amazing Robert F Kennedy Jr is in the White House and he is a true health renegade, it's unreal, anyway I digress. So using a Vitamin B1 supplements and how much and often based on the recommended daily intake (RDI) of thiamine for age, sex, and lifestyle factors: Adults (Male): 1.2 mg/day (Female): 1.1 mg/day, Pregnant/Breastfeeding Women: 1.4 mg/day.

However, as I feel and the good research suggests, higher doses may provide additional health benefits. Some experts advocate for doses between 50-100 mg per day for energy support and cognitive health, while those addressing chronic fatigue or neurological issues may benefit from doses of 300-500 mg per day. Benfotiamine, a fat-soluble derivative of thiamine, has been shown to have superior absorption and effectiveness for conditions such as diabetic neuropathy and Alzheimer’s disease. I don't choose this one as it's more synthetic, but looks like it works. I have to say always, consult a healthcare professional before taking high doses, especially if you have existing health conditions or are taking medications.

I am taking 500mg daily, 3 months on 2-3 weeks off , sometimes longer if I go on the road, then being mindful to get food sources in. As you can see what is astronomically more than the 1.2mg recommended daily intake. But I am always going for high quality life extension and ascension for millions of years.

Eating for Vitamin B1

I take a supplement but I do think eating for B1 is pretty easy, you can do both. Because if you read the whole article it seems pretty obvious that high doses beyond conventional standards seem to be highly therapeutic. That said my guide below on eating food for Vitamin B1 does go by the standard advised daily intakes. I'm you like me are dubious of any daily intake guides. As with all I promote at Ancient Purity, there's surviving and staying alive amounts an there's thriving amounts, Thriving Beyond Surviving, thats a tag line I might use one day for us. Anyway let's cover the food, the amount you need to reach those standard guides. Then I better finish up this epic Vitamin B1 article. I've written from best down, all 10 are good choices though.

Nutritional Yeast (Best Source)

• Amount per 15g (3 tbsp): ~10 mg (833% RDI)
• How much to eat? Just 1–2 teaspoons provides a hit, but this is almost a supplement isn't it.

Pork (Lean Cuts)

• Amount per 100g (cooked): ~0.9 mg (75% RDI)
• How much to eat? 130g (about a small steak) would meet the standard daily requirement.

Sunflower Seeds

• Amount per 30g (small handful): ~0.7 mg (58% RDI)
• How much to eat? 50g (about ¼ cup) would cover RDI needs.

Macadamia Nuts

• Amount per 30g (10–12 nuts): ~0.3 mg (25% RDI)
• How much to eat? A large handful (50g) would be enough. Note a bag of Macadamias would probably out cost a supplement.

Brown Rice (Cooked)

• Amount per 1 cup (195g): ~0.2 mg (17% RDI)
• How much to eat? About 6 cups would be needed for full RDI, so best combined with other sources. Not a fan of brown rice myself but maybe you could manage to eat that much.

Legumes (Lentils, Black Beans, Chickpeas, Peas, etc.)

• Amount per 1 cup (cooked): ~0.3 mg (25% RDI)
• How much to eat? 4 cups per day (but a mix of foods is more realistic) Beans, Lentils these things etc wreck my stomach. All the advice over the years, the time I was vegan, no matter what they messed my guts up. Never again will I eat these but some people are ok with them. You're an individual.

Whole Wheat Bread

• Amount per 2 slices: ~0.2 mg (17% RDI)
• How much to eat? About 6–8 slices per day (easier if combined with other foods). Bake your own, shop bought will give you B1 and a load of other toxic ingredients most likely.

Fish (Salmon, Trout, Tuna, Mackerel)

• Amount per 100g (cooked): ~0.3 mg (25% RDI)
• How much to eat? 120–150g per day would meet requirements. My favourite choice of all but I just don't get round to cooking much.

Eggs

• Amount per egg: ~0.2 mg (2% RDI)
• How much to eat? About 10 eggs (I love eggs but alone they aren’t a great source unfortunately, I can do a 3 egg omelette if I'm hungry 4 eggs as scrambled but 10. The point is I think that mix all the above of these.

Vegetables (Spinach, Asparagus, Brussels Sprouts, etc.)

• Amount per 1 cup cooked spinach: ~0.2 mg (17% RDI)
• How much to eat? 6 cups of cooked spinach to meet daily needs. Potential oxalates with these, again depends on the person and as always in natural health, conflicting info. I'm not trying to tell you to buy a supplement but can you see why I choose them for simplicity.

Closing Thoughts

On that note on supplements though I still think you totally can eat all the above to reach what you need and even the therapeutic dose. Vitamin B1 may not receive the same attention as Vitamin D, Magnesium, or Omega-3s, but its impact on human health is just as profound. By prioritising thiamine-rich foods or supplementation, we may be able to prevent disease, enhance vitality, and improve overall quality of life. Perhaps it’s time for Vitamin B1 to take its rightful place among the most revered and indispensable nutrients for human health. I am cycling it, that means I take a supplement until the tub runs out, take a break for a few weeks and then open another. I also am mindful to include some of the foods from that above list, just not bloody beans, lentils and legumes or sprouts. But you can take our Premium Vitamin B-1 Supplement. I take it! It is available on our website.

Blessed Be
Tom