Thiamine (Vitamin B1) & Benfotiamine
B vitamins & energyFunction & benefits
Thiamine contributes to normal energy-yielding metabolism, the normal function of the nervous system, normal psychological function and normal heart function (EFSA-authorised claims); it turns glucose into energy that feeds brain cells and peripheral nerves, and the need for it rises with a diet high in sugars and starches.
Dosage & how to use
| Recommended dose | 50–100 mg daily (the NRV is 1.1 mg) |
| Best time to take | With breakfast or lunch |
| Frequency | Once daily |
Best forms to choose
Thiamine hydrochloride or mononitrate, or fat-soluble benfotiamine, which has higher bioavailability.
Important warnings
A very safe water-soluble vitamin; EFSA has set no upper limit
Heavy alcohol use severely depletes thiamine
Drug interactions
Diuretics (especially furosemide) increase its loss in urine, and large amounts of coffee and tea may reduce its absorption.
Related supplements
- Pantothenic Acid (Vitamin B5)B vitamins & energy
- Riboflavin (Vitamin B2)B vitamins & energy
- Niacin (Vitamin B3) — NicotinamideB vitamins & energy
- Folate (L-Methylfolate, Active Vitamin B9)B vitamins & energy
Scientific references
- EFSA Journal 2009;7(9):1222 (thiamine health claims)
- Stracke H et al. Exp Clin Endocrinol Diabetes 2008 — PMID: 18473286
Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)
⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.