Thiamin
Description
Thiamin, also known as Vitamin B1, is a water-soluble vitamin that plays a crucial role in the body's energy production. It is essential for the metabolism of carbohydrates, converting them into glucose which is then used for energy to power the brain, nerves, and muscles. Without adequate thiamin, the body cannot effectively utilize carbohydrates, leading to a build-up of metabolic byproducts. Beyond energy metabolism, thiamin is vital for maintaining a healthy nervous system. It contributes to the synthesis of neurotransmitters and the integrity of myelin sheaths, which insulate nerve fibers and allow for efficient nerve signal transmission. It also supports cardiovascular function, particularly the proper functioning of the heart muscle. Thiamin is not produced by the body and must be obtained through diet or supplementation. Deficiency can lead to various health issues, including neurological disorders like beriberi, characterized by nerve damage, muscle weakness, and heart problems. It is also important for cognitive function and cellular growth and development.
Sources
Whole grains (brown rice, oats, whole-wheat bread)Legumes (lentils, beans)PorkFortified cerealsNutsSeedsYeastPeasSpinachKale
Cheapest Thiamin supplements
Best Thiamin Supplements
Value Thiamin Supplements
Timing & Intake
AnytimePreferred: MorningWith foodTake with Other B vitamins, such as Riboflavin, Niacin, and Vitamin B6, as they often work synergistically in metabolic pathways.
As a water-soluble vitamin, it can be taken with or without food, though taking it with meals may improve absorption and prevent minor stomach upset.
Daily Intake
RDA (Men)1 mg
RDA (Women)1 mg
RDI1 mg
Optimal Dosage
Minimum10 mg
Maximum50 mg
Safety & Toxicity
Toxicity Effectno known toxicity
Goals
Brain Health
Impact
Highest effect
Typical dose:1.2–100 mg
Thiamin (Vitamin B1) is a critical cofactor for enzymes involved in glucose metabolism, the brain's primary fuel source. It is also required for the synthesis of acetylcholine and GABA. Deficiency leads to severe neurological impairment, making adequate levels foundational for basic cognitive processing and neuronal health.
View goal →
Cognitive Support
Impact
Highest effect
Thiamin (Vitamin B1) is a critical component of energy metabolism. The brain is the body's most energy-demanding organ, relying almost exclusively on glucose. Thiamin is indispensable for this process, making it foundational for mental energy, clarity, and focus.
View goal →
Energy
Impact
Highest effect
Typical dose:1.2–100 mg
Thiamin (B1) is an essential coenzyme for several key enzymes in the citric acid cycle, which is central to cellular respiration and energy production. Deficiency, though rare in developed countries, leads to severe energy impairment.
View goal →
Metabolism Boost
Impact
Highest effect
Typical dose:1.2–100 mg
Thiamin is essential for the function of key enzymes in the citric acid cycle, a central hub of cellular energy production. A deficiency directly impairs the body's ability to extract energy from glucose, making it a foundational nutrient for metabolic function.
View goal →
Interactions
Positive Interactions
Riboflavin
Thiamin and Riboflavin (Vitamin B2) are both essential for energy metabolism and work together in various enzymatic reactions.
Niacin
Niacin (Vitamin B3) and Thiamin (Vitamin B1) are part of the B-complex vitamins that synergistically support energy production and nervous system health.
Vitamin B6
Thiamin and Vitamin B6 (Pyridoxine) are cofactors in several enzymatic reactions, including those involved in neurotransmitter synthesis and carbohydrate metabolism.
Vitamin B12
As part of the B-complex, Thiamin and Vitamin B12 work together to support overall nervous system health and energy production.
Folate
Folate and Thiamin are both B vitamins that are crucial for cellular metabolism and growth, often working in concert.
Magnesium
Magnesium is a cofactor for thiamin pyrophosphate (TPP), the active form of thiamin, essential for its function in carbohydrate metabolism.
Phosphorus
Phosphorus is required for the phosphorylation of thiamin to its active form, thiamin pyrophosphate.
Recommended products
Value 
Balance B-50 Complex
Swanson
Thiamin: 50 mg
A basic B-50 complex providing most B vitamins at 50mg, but with low doses of B6 and Biotin (50mcg) and standard forms of folate and B12, available in a practical 100-serving size.
Best 
Balance B-100 Complex High Potency
Swanson
Thiamin: 100 mg
This B-100 complex offers a broad spectrum of B vitamins, choline, inositol, and PABA at generally high doses, though B6 and Biotin are at a lower 100mcg potency, and standard forms are used for folate and B12.
Best 
B-Complex '100'
Solgar
Thiamin: 100 mg
A high-potency B-complex with 100mg/mcg of most B vitamins, plus a significant amount of inositol, offered in a large 250-count capsule bottle.
Value 
B-50
NOW
Thiamin: 50 mg
This B-50 complex provides a balanced blend of B vitamins at 50mg/mcg levels, along with choline, inositol, and PABA, aiming to support daily energy and overall bodily functions.
Value 
Fully Active B Complex
Doctor's Best
Thiamin: 60 mg
A potent B-complex with several active B vitamin forms (L-5-MTHF, methylcobalamin, P-5-P), providing strong support for energy, cognition, and metabolism in a veggie cap.
Best 
High Potency Vitamin B Complex
Lake Avenue Nutrition
Thiamin: 110 mg
A high-potency B-complex blending active and conventional forms of B vitamins, including active B2, B6, folate, and B12, plus inositol and choline, for enhanced metabolic support.
Budget 
B-Complex with Folic Acid plus Vitamin C
Nature's Bounty
Thiamin: 5 mg
A very affordable B-Complex with Vitamin C, offering foundational B vitamin support primarily in common, non-active forms for general wellness.
Best 
Super Potency Vitamin B 1 (Thiamin) 500 mg
Solgar
Thiamin: 500 mg
Solgar's Super Potency Vitamin B1 offers a high 500 mg dose of standard Thiamine HCl, suitable for those needing intensive thiamine support for energy and metabolism.
Budget 
B-1 100 mg
Source Naturals
Thiamin: 100 mg
Source Naturals B-1 delivers 100 mg of standard Thiamine with a small calcium addition, offering economical daily support for energy and metabolism.
Value 
BioActive Complete B-Complex
Life Extension
Thiamin: 100 mg
This B-complex provides a comprehensive range of B vitamins, including several active forms, designed to support daily energy, metabolic functions, and nervous system health.
Value 
B-100
NOW
Thiamin: 100 mg
This B-100 complex offers a robust blend of B vitamins at high potencies, along with supporting compounds like choline, to assist energy, nervous system, and overall health.
Budget 
Prenatal Multivitamin/Multimineral with Folate
Spring Valley
Thiamin: 1.8 mg
<p>This prenatal multivitamin delivers a key set of vitamins and minerals, including a good amount of folate and iron, tailored to support nutritional needs during pregnancy at a very affordable price.</p>
Best 
Benfotiamine 150 mg
California Gold Nutrition
Thiamin: 150 mg
This product provides 150mg of Benfotiamine per capsule, supporting nerve health and metabolism, with 90 servings at a competitive price.
Best 
Benfotiamine 150 + Alpha-Lipoic Acid 300
Doctor's Best
Thiamin: 150 mg
This product combines 150mg Benfotiamine and 300mg Alpha-Lipoic Acid to support nerve health and metabolic function, packaged in 60 veggie caps.
Best 
High Potency B-1 500 mg
Source Naturals
Thiamin: 500 mg
Source Naturals High Potency B-1 delivers 500 mg of Thiamine plus a substantial 400 mg multi-form Magnesium, offering comprehensive energy and nerve support.
Budget 
Complete Multivitamin Adults 50+
Equate
Thiamin: 1.5 mg
This multivitamin for adults 50+ offers a foundational blend of essential vitamins, minerals, and key carotenoids like Lutein and Lycopene, supporting general health, bone density, and vision at a very accessible price.
Budget 
Super Vitamin B-Complex
Spring Valley
Thiamin: 100 mg
A comprehensive and potent B-complex with added Vitamin C, offering good value for broad wellness support.
Budget 
Super Vitamin B-Complex
Spring Valley
Thiamin: 100 mg
A high-potency, comprehensive B-complex with Vitamin C, offering outstanding long-term value in a large count.
Budget 
Complete Multivitamin
Equate
Thiamin: 1.5 mg
This multivitamin offers a broad range of basic vitamins and minerals to support general daily health and fill common nutritional gaps at an economical price.
Best 
Vitamin B1 500 mg
Vitamatic
Thiamin: 500 mg
This product delivers a high dose of basic Thiamine Mononitrate, making it a cost-effective choice for general Vitamin B1 support.
Best 
RoxyLean
BPI Sports
Thiamin: 185 mg
This supplement provides high doses of B vitamins along with a proprietary blend, targeting energy and metabolism support, though the blend's contents are not specified.
Best 
Mega B-150 Balanced B-Complex
NaturesPlus
Thiamin: 150 mg
A high-potency B-complex with methylated forms of Folate and B12, offering advanced support for energy and overall health.
Budget 
Complete Multivitamin
Equate
Thiamin: 1.5 mg
This multivitamin delivers a wide range of essential vitamins and minerals at a highly affordable price, making it a sensible choice for basic daily nutritional support for many adults.
Budget 
One Daily Essential
21st Century
Thiamin: 1.5 mg
A very affordable, basic daily multivitamin providing essential vitamins and some calcium for general wellness support.
Budget 
B-1 100 mg
NOW
Thiamin: 100 mg
This NOW B-1 offers 100 mg of standard Thiamine HCl in a convenient tablet form, useful for daily energy and metabolic support.
Value 
Activated B-Complex High Bioavailability
Swanson
Thiamin: 36 mg
This B-complex offers a comprehensive blend of activated B vitamins and beneficial cofactors in easy-to-take veggie caps, aiming to support overall well-being and energy.
Product stats
Price per product
Average$30.96
Median$25.79
Price per serving
Average$0.75
Median$0.54
Price per 10 mg
Average$1.33
Median$0.36
Price distribution
Price per serving distribution
Price per 10 mg
Reference amount: 10 mg
Forms
Paired ingredients
Ingredient forms
Thiamine Hydrochloride (423) 85
Thiamine Hydrochloride (Thiamine HCl) is a synthetic, water-soluble salt of thiamin known for its stability and good absorption. It is one of the most widely used forms in dietary supplements and for enriching foods.
Pros
- High stability and good bioavailability
- Cost-effective and widely available
- Standard form for treating thiamin deficiency
Cons
- Can be destroyed by heat or certain food components (e.g., sulfites)
- Water-soluble, so excess is readily excreted
Per product
Avg$34.06
Med$26.99
Per serving
Avg$0.84
Med$0.62
Per 10 mg
Avg$1.37
Med$0.38
Price distribution
Vitamin B1 (413) 80
Vitamin B1 is a general term for Thiamin, an essential nutrient required for numerous cellular processes, including energy metabolism and nerve function. It is water-soluble and not stored in large amounts in the body, necessitating regular intake.
Pros
- Essential nutrient for overall health
- Widely recognized and understood
Cons
- Less specific than other forms, bioavailability can vary by source
- General term, not a specific chemical compound
Per product
Avg$28.89
Med$22.69
Per serving
Avg$0.62
Med$0.46
Per 10 mg
Avg$0.63
Med$0.19
Price distribution
Thiamine Mononitrate (323) 85
Thiamine Mononitrate is another synthetic, water-soluble salt of thiamin, very similar to Thiamine Hydrochloride in its metabolic role. It is often chosen for multivitamin and mineral supplements because it is more stable than Thiamine HCl when exposed to other ingredients.
Pros
- Excellent stability, especially in multivitamin formulations
- Good bioavailability and well-absorbed
- Cost-effective and widely used
Cons
- Can be degraded by heat or specific antagonistic compounds
- Water-soluble, like Thiamine HCl
Per product
Avg$27.99
Med$24.32
Per serving
Avg$0.66
Med$0.39
Per 10 mg
Avg$0.89
Med$0.26
Price distribution
Thiamine Cocarboxylase Chloride (16) 90
Thiamine Cocarboxylase Chloride is the biologically active form of thiamin (Thiamine Pyrophosphate, TPP or TDP) that directly participates in numerous metabolic reactions as a coenzyme. It bypasses the need for the body to convert inactive forms into TPP.
Pros
- Biologically active form, readily utilized by the body
- Potentially beneficial for individuals with impaired thiamin activation
- Directly supports critical metabolic pathways
Cons
- More expensive than salt forms
- Less commonly available in supplements
- May have lower stability compared to salt forms outside the body
Per product
Avg$27.32
Med$26.52
Per serving
Avg$0.58
Med$0.54
Per 10 mg
Avg$0.21
Med$0.16
Price distribution
Thiamine HCl (15) 85
Thiamine HCl is the common abbreviation for Thiamine Hydrochloride, a synthetic, water-soluble salt of thiamin. It is a stable and well-absorbed form frequently utilized in dietary supplements and for the fortification of foods due to its effectiveness.
Pros
- Highly stable and good bioavailability
- Cost-effective and readily available
- Standard form for supplementation
Cons
- Susceptible to degradation by heat or specific food components
- Water-soluble, leading to rapid excretion of excess
Per product
Avg$44.35
Med$38.24
Per serving
Avg$0.75
Med$0.63
Per 1 mg
Avg$0.12
Med$0.13
Price distribution
Benfotiamine (9) 95
Benfotiamine is a synthetic, lipid-soluble (fat-soluble) derivative of thiamin. This unique property allows it to be absorbed much more efficiently by the body and penetrate cell membranes, particularly nerve cells, better than water-soluble thiamin forms, leading to higher and more sustained thiamin levels in tissues.
Pros
- Superior bioavailability and absorption compared to water-soluble forms
- Higher tissue penetration, especially in nerve cells
- More sustained thiamin levels in the body
- Less prone to degradation by thiaminases
Cons
- More expensive than common water-soluble thiamin forms
- May not be necessary for all individuals
Per product
Avg$29.73
Med$27.79
Per serving
Avg$0.56
Med$0.46
Per 10 mg
Avg$0.06
Med$0.05
Price distribution
S. cerevisiae (9) 75
*Saccharomyces cerevisiae* is a species of yeast used to produce nutritional yeast and brewer's yeast. These yeasts are excellent natural sources of various B vitamins, including thiamin, along with proteins and minerals. The thiamin is present in its natural food-bound form.
Pros
- Natural, whole-food source of thiamin
- Contains other beneficial B vitamins, proteins, and minerals
- Suitable for vegetarian and vegan diets
Cons
- Thiamin concentration can be variable
- May cause digestive upset (e.g., gas, bloating) in some individuals
- Not a concentrated therapeutic form for severe deficiencies
Per product
Avg$40.77
Med$34.29
Per serving
Avg$0.94
Med$1.00
Per 1 mg
Avg$0.28
Med$0.27
Price distribution
Thiamine (7) 85
Thiamine Hydrochloride (Thiamine HCl) is a synthetic, water-soluble salt of thiamin known for its stability and good absorption. It is one of the most widely used forms in dietary supplements and for enriching foods.
Pros
- High stability and good bioavailability
- Cost-effective and widely available
- Standard form for treating thiamin deficiency
Cons
- Can be destroyed by heat or certain food components (e.g., sulfites)
- Water-soluble, so excess is readily excreted
Per product
Avg$26.63
Med$28.47
Per serving
Avg$1.06
Med$1.10
Per 10 mg
Avg$0.33
Med$0.30
Price distribution
Cocarboxylase (6) 90
Cocarboxylase is an alternative name for Thiamine Pyrophosphate (TPP) or Thiamine Diphosphate (TDP), which is the biologically active coenzyme form of thiamin. In this form, thiamin directly participates in vital metabolic reactions, particularly in carbohydrate and branched-chain amino acid metabolism, without requiring prior conversion in the body.
Pros
- Active coenzyme form, immediately utilized by the body
- Potentially advantageous for individuals with impaired thiamin activation
- Directly supports crucial energy pathways
Cons
- Generally more expensive than standard salt forms of thiamin
- Less common in mainstream supplements
- May have specific requirements for stability
Per product
Avg$24.53
Med$26.48
Per serving
Avg$0.40
Med$0.40
Per 10 mg
Avg$0.10
Med$0.06
Price distribution