When to take Vitamin B1 (Thiamine) | PlanYourVitamins.com

What is vitamin B1 (Thiamine) good for?

Short answer: Vitamin B1 has potential benefits for cardiovascular health, the nervous system, gut health, muscle function, blood sugar levels, diabetes, depression and mental health.

Vitamin B1, also known as thiamine, is an essential vitamin that is vital for regulating the flow of electricity within muscle cells and nerve cells, as well as ensuring the healthy function of the brain, heart, stomach and intestines.

Thiamine deficiency

A deficiency in vitamin B1 can lead to disorders of the heart, the nervous system and the digestive system, and many other serious health conditions. The good news is that it is rare to be deficient, as it is rather ubiquitous in our diets, however people suffering from alcoholism, Crohn's disease, anorexia or kidney disease are at an increased risk of being deficient in thiamine.

People who are taking diuretics are also at risk of becoming deficient in thiamine, as thiamine is expelled together with the excess fluids that the body is attempting to get rid of.

A thiamine deficiency also results in a reduced capacity to digest carbohydrates, which can result in further complications, including cataracts, Wernicke-Korsakoff syndrome, and the disease known as beriberi.

Link between thiamine deficiency and diabetes

It has been found that people with type 1 and type 2 diabetes have a tendency to be low in thiamine, although the exact reason for this is not yet fully understood. Ongoing studies are attempting to pinpoint whether thiamine supplementation can improve blood sugar levels, glucose tolerance, and other markers of diabetes and pre-diabetes.

When should I take vitamin B1?

Short answer: Vitamin B1 is best taken first thing in the morning on an empty stomach, at least 30 minutes before breakfast.

Water-soluble vitamins such as vitamin B1 can be taken with or without food, and at any time of the day. However, it is often suggested to take any B vitamins in the morning, given their essential role in metabolism.

Furthermore, a lot of research suggests that taking B vitamins on an empty stomach is the best way to absorb them.

What does vitamin B1 combine well with?

Short answer: Vitamin B1 has been shown to work well together with vitamin B6, vitamin B9 and vitamin B12.

B vitamins each serve their own unique and specialized functions within our body, but they often depend upon each other for proper absorption.

With vitamins B6, B9 & B12

For example, one study has shown that a combination of vitamins B1, B6, B9, and B12 could be effective in the treatment of episodic migraines. It has also been found that a combination of vitamins B1, B6, and B12 could help prevent a common type of back pain, even reducing the need for anti-inflammatory medication.

Of course, it may not be particularly viable to single out all these individual B vitamins, except for a couple of extremely specific scenarios. You would benefit instead much more from taking a B-complex supplement that includes all B vitamins.

What are natural sources of vitamin B1?

If you are interested in achieving your daily vitamin B1 intake through your diet, rich sources of vitamin B1 include:

Green peas
Mussels
Salmon
Pork
Eggs
Whole grains
Oranges
Nuts

Vitamin B1 data sources & further reading

Last updated by Asklepios on 30th January, 2025