Are you tired of frequent headaches and constant fatigue? Do you find yourself irritated, or worse, going through seizures? If so, then there is a high probability that your body is deficient in thiamine.
Thiamine, the leading member of the Vitamin B family and also called Vitamin B-1, is an essential nutrient required by our bodies. It is important for all tissues and cells to survive. Because of this, a daily intake of vitamin B-1 is crucial to have the healthiest life.
In this post, we’ve brought together everything you should know about thiamine. We have also reviewed what we believe to be the best thiamine supplements.
What Is Thiamine?
Back in 1910, the Japanese researcher Umetaro Suzuki discovered the first B Vitamin. It became known as thiamine or thiamin. Soon, it acquired the name of Vitamin B-1 as more members entered the Vitamin B family.
Vitamin B-1 is a water-soluble vitamin. Its core purpose is to convert food into energy to improve the function of the:
- Nervous system
- Cardiovascular system
- Overall body
Since it plays an active role in helping you live a healthy life, your body has the ability to create thiamine itself. But, you can also get it from a diversity of food sources. A few of these include fish, white rice, beans, green peas, breakfast cereals, yogurt, and sunflower seeds. Whole-grain foods such as brown rice also contain high levels of thiamine.
Nowadays, man-made Vitamin B-1 supplementation is a popular way of meeting the body’s needs as well. It is available in both standard and slow-release tablets. You may also find it in injections.
Usually, it is prescribed for the treatment of thiamine deficiencies that result from rare diseases, like:
Congenital Lactic Acidosis
Congenital lactic acidosis refers to a disease caused by mitochondrial DNA mutation. It inhibits the cells from using up energy that leads to excess lactic acid buildup in the body.
Maple Syrup Urine Disease
It is a rare genetic disease in which the affected individual’s body cannot process specific protein building blocks. This condition gives the urine a distinctive sweet odor.
What Does Thiamine Do to Your Body?
As mentioned, water-soluble thiamine is an essential nutrient for the human body. Some of the well-known effects of thiamine include healthier skin, eyes, and hair. However, the health benefits of the B-1 vitamin go deeper than this and are spread throughout the body.
The fundamental purpose of thiamine is to help cells perform glucose metabolism. This is the process where food gets converted into energy. Glucose can be metabolized from any of the macronutrients including carbohydrates, protein, and even fat.
Vitamin B-1 quickens this process by contributing to the production of ATP (adenosine triphosphate). ATP molecules are powerhouses that transport energy and releases it when needed by the body.
Neurotransmitters are the body’s chemical messengers. They are molecules present in the nervous system that transfer messages between neurons. They also transfer messages from neurons to muscles.
Acetylcholine is a vital neurotransmitter found in the nervous system. It improves memory and cognitive function. It also helps in the regulation of muscle control and behavior.
Thiamine plays a significant part in its production. It combines with acetyl-CoA to create acetylcholine. As a result, it enhances the overall nervous system function.
Impact on Brain Activity
Thiamin has several derivatives, or chemicals that can be made from it, that impact brain activity positively. These include: thiamine diphosphate and thiamine triphosphate.
The thiamine diphosphate serves as a cofactor for enzymes that help in the conversion of glucose. Meanwhile, the thiamine triphosphate exhibits distinct properties at the neural membrane. Altogether, these thiamine derivatives improve memory, concentration, and overall mental health.
Heart Health Improvement
Since vitamin B-1 helps with the production of acetylcholine, it also minimizes the risk of heart attacks and diseases. The neurotransmitter improves nervous system communication which means that it also enables the proper functioning of the heart.
Pyruvate is a key molecule in the energy metabolism pathway, also called the Krebs cycle. It can be changed into various nutrients by using thiamine. For example, it is converted to carbohydrates through gluconeogenesis and fatty acids via acetyl-CoA.
Effect on Sepsis
Sepsis is the extreme-level response to an infection initiated by the body. It occurs when the infection in your body triggers a chain reaction. Usually, these infections start in the skin, lungs, urinary tract, or gastrointestinal tract.
Although sepsis is a body response, it can be fatal when you have extremely low levels of both thiamine and Vitamin C. It can lead to shock which is when small blood clots form throughout the body. These blood clots stop blood flow which lowers oxygen levels in cells.
Because of all this, people either experience kidney failure or death. Having sufficient Vitamin C and thiamine content reduces the likelihood of death from sepsis.
Antidepressant & Stress Agent
Thiamine also holds a reputation as an anti-stress vitamin. The vitamin relieves stress and stabilizes mood and can also boost the immune system which eases stress.
Plus, thiamine fights against depression symptoms, such as gloomy feelings and loneliness. However, this benefit is mainly when it is taken in conjunction with antidepressants.
The Best Thiamine Supplements
The Nutricost Vitamin B-1 supplement comes in a large bottle of 120 capsules. For the price, this amount is good and should easily last a month or two. Plus, each capsule is only 1.91 cm long which makes it easy to swallow.
Nutricost packs 500 mg of high-quality, non-GMO thiamine in a single capsule, so you will receive a high dose of thiamine to eliminate any deficiencies you may have. These supplements will also provide you with the wave of energy you need to start your day on the right foot.
The capsules are also gluten-free, which means they can be taken by individuals who are sensitive or intolerant to gluten. Nutricost has also manufactured these thiamine supplements under GMP compliance. Thus, you can remain assured that there will be no severe side effects.
- Thiamine Mononitrate (500mg)
- Good quantity
- Rich in energy
- GMP Compliant
- May cause mood swings
If you don’t mind a bitter aftertaste, then this Thiamine oral supplement by Eagleshine Vitamins is an ideal choice. The supplements pack 120 capsules per bottle which should last you around four months.
Even though a lot of pills come in a single bottle, the suggested serving size is just one pill per day. Since each capsule offers 500 mg of thiamine, most people will include one with breakfast. However, if your daily thiamin intake requirement is more than 500 mg, then this bottle will last a month or two.
Eagleshine Vitamins company uses pure thiamine content in these supplements. You will not find any gluten, dairy, preservatives, sugar, or tree nuts. Each capsule delivers superior quality, non-GMO Vitamin B-1. The intake of these supplements supports your nervous system and boosts cell health.
Moreover, the product undergoes vigorous 3rd-party testing that ensures a safe user experience. And, in case you still feel doubtful, the manufacturer offers a 60-days money-back guarantee.
- Thiamine Mononitrate – 500mg
- Good quantity
- High in energy
- Certified product
- Gluten & dairy-free
- 60-days money-back guarantee
- Bad aftertaste
With 70+ years of experience, the Solgar brand holds a reputation for providing only the finest when it comes to B Vitamins and other nutrient supplements. Thus, the Solgar Vitamin B-1 oral supplement is one of the premium options available both in terms of quality and price.
It comes in a recyclable glass bottle, and the packaging itself is made from recycled broken glass. As a result, there’s no need to worry about the environmental impact of the packaging.
Inside, the bottle houses a vegetarian dosage of Vitamin B-1. The tablets are free from gluten, wheat, artificial color, flavor, dairy, sugar, sweetener, preservatives, and soy. While taking this product, you can expect a pure and safe dosage of Vitamin B-1.
This means that taking this product will boost your energy metabolism and nourishe your body. You will see an instant change in your energy levels. However, the Solgar Vitamin B-1 supplement only comes with 100 tablets per bottle.
Although each tablet has 500mg of thiamine, the bottle will last you around three months. It might be pricey to take these supplements over time. But, considering the quality, they’re certainly worth it.
- Thiamin Hydrochloride – 500 mg
- Premium quality
- Vegetarian dosage
- Recyclable packaging
- Limited quantity
The Vitamatic Vitamin B-1 supplement is another amazing option that packs 500mg of high-grade thiamine in each capsule. Similar to other brands, this supplement also comes as a non-GMO and gluten-free product. There are no preservatives, sugar, soy, corn, wheat, artificial flavor, or color in the capsule.
You will receive a bottle of 120 capsules that are pure and GMP-compliant. However, this product does contain some unique substances like calcium carbonate.
Altogether, these ingredients will provide your body with high energy levels and immune system support. They will also boost your nervous system function and help you maintain healthy cardiac function. While taking this product, you will experience relaxation without drowsiness or fatigue.
- Thiamine Mononitrate – 500mg
- High-quality thiamine
- Good quantity
- Non-GMO & gluten-free
- GMP compliant
- Not so easy-to-swallow
Perhaps, the cheapest option on our list is the Mason Natural vitamin B-1 supplement, however, that does not mean that these supplements compromise on quality. TheMason Vitamins product contains safe-to-use thiamine content.
Each round tablet offers 250 mg of Vitamin B-1 to provide essential nutrients without causing allergic reactions. This particular amount of thiamine may not be beneficial for making up for a deficiency in people, however, it can fulfill the daily intake requirement of a healthy body.
Plus, they readily dissolve in the bloodstream to offer instant results. You won’t have to wait a whole day long to experience that wave of much-needed energy.
The Mason Natural thiamine supplements are also small and easy to swallow, but they do possess a poor taste and odor. The size compensates for it though by making it easy to quickly swallow.
- Thiamine – 250 mg
- Good quantity
- Bad odor and taste
If you do not mind paying more than the market rate for thiamine supplements, then these NusaPure Benfotiamine veggie caps are a perfect choice. Each bottle comes with 180 capsules of 300 mg benfotiamine in a bottle. Benfotiamine is a derivative of thiamine with the same benefits and tends to perform quite well in the treatment of neuro-related diseases.
Since it is a vegan/vegetarian formula, you can expect the highest quality of thiamine in each capsule. The product is free from gluten, dairy, preservatives, artificial colors, flavors, and other substances.
The product is also manufactured in compliance with GMP standards that certify its quality. You won’t experience any severe side effects. Lastly, each capsule has smaller dimensions that make for a convenient user experience.
- Benfotiamine – 300mg
- Good quantity
- Non-GMO, gluten-free
- Vegan/vegetarian formula
- GMP compliant
- Slightly pricey
Thiamine is one of the most important B vitamins that your body needs to function at its best. It nourishes the body in more ways than one. As such, everyone needs to include it in their daily diets to lead a better, richer life, although, the quantity needed varies greatly from person to person.
On average, a healthy adult must consume 1.1 to 1.2 mg of thiamine per day. People with thiamine deficiencies and other diseases may require higher doses of up to 1500 mg. Regardless, it is important that you talk to a physician before starting any supplement regimen.
We hope this article has helped make choosing the best thiamine supplement simple and easy. Let us know your thoughts in the comments below!