Vitamin B1
The energy spark. Thiamine (B1) is essential for converting carbohydrates into energy. It supports nerve function, heart health, and brain metabolism. Alcohol, coffee, and high-carb diets deplete it. Deficiency is more common than recognized.
Key Functions
Energy Production
Cofactor for pyruvate dehydrogenase. Converts glucose to ATP. Without it, energy stalls.
Nerve Function
Needed for myelin synthesis. Nerve signal transmission. Peripheral neuropathy without it.
Brain Metabolism
Brain uses glucose heavily. B1 enables this. Cognitive issues when depleted.
Deficiency Signs
Fatigue
Can't make ATP efficiently. Energy crashes. Especially after carbs.
Brain Fog
Brain starved of energy. Poor concentration. Memory issues.
Nerve Symptoms
Tingling, numbness. Burning feet. Peripheral neuropathy.
Heart Issues
Heart needs constant ATP. Enlarged heart. Wet beriberi.
Muscle Weakness
Muscles can't contract properly. Wasting. Loss of reflexes.
Irritability
Mood changes. Anxiety. Depression. Brain energy crisis.
Sources & Supplementation
Food Sources
Pork, sunflower seeds, legumes. Fortified grains. Nutritional yeast.
Benfotiamine
Fat-soluble form. Better absorption. 5x more bioavailable. Good for neuropathy.
Therapeutic Doses
50-100mg for general support. 300-600mg benfotiamine for nerve issues. Very safe.