Who Should Start Supplementing with Vitamin B1?

Vitamin B1, or Thiamine, is one of the B vitamins that plays an important role in the body’s energy system.

The main function of Vitamin B1 is helping the body convert food, especially carbohydrates, into energy that cells can use.

It is also involved in:

• Nervous system function.
• Muscle function.
• Heart function.
• Energy metabolism.

Although Vitamin B1 is found in many foods, such as:

• Whole grains.
• Pork.
• Beans.
• Seeds.

Some groups may have higher needs or may not get enough due to lifestyle habits.

1. People Who Often Feel Tired or Low in Energy 

One of the important roles of Vitamin B1 is supporting the energy production process.

When the body does not get enough Vitamin B1, the process of converting carbohydrates into energy may not work efficiently.

Possible symptoms include:

• Feeling tired easily.
• Low energy.
• Reduced focus.
• Lower work performance.

This may be especially relevant for people who:

• Work heavily.
• Get insufficient rest.

Use their brain continuously throughout the day.

These groups should pay attention to getting enough B vitamins.

2. Working Adults with High Stress Levels 

Today, many working adults have high-energy-demand lifestyles, such as:

• Working long hours.
• Having continuous meetings.
• Using their brain all day.
• Getting insufficient sleep.

Vitamin B1 plays a role in nervous system function and energy production in brain cells.

The brain uses glucose as its main energy source, so energy conversion is important for proper nervous system function.

Research published in the Annals of the New York Academy of Sciences in 2008 found that Thiamine plays an important role in nervous system function and brain energy metabolism.

3. Athletes and People Who Exercise Regularly 

For people who exercise, the body requires more energy, especially during activities that mainly use carbohydrates as fuel, such as:

• Running.
• Cycling.
• HIIT.
• Weight training.

Vitamin B1 helps support the process of producing energy from carbohydrates, making it important for athletes’ metabolism.

Groups that should pay special attention include those who:

Train intensely several times per week.

Consume higher-energy diets.

Want better performance.

However, Vitamin B1 is not an instant energy booster. It is a nutrient that helps the energy system function normally.

4. People Who Do Not Eat a Varied Diet 

Although Vitamin B1 is found in many foods, certain eating habits may reduce intake, such as:

Mainly eating ready-to-eat or processed foods.

Eating mainly white rice instead of whole grains.

Not eating enough vegetables, beans, and protein.

Because some Vitamin B1 is found in the outer layers of grains, polishing and refining grains can reduce its amount.

5. Older Adults Who Want to Support the Nervous System 

As people age, nutrient absorption and intake of certain nutrients may change.

Vitamin B1 plays a role in:

• Nervous system signaling.
• Muscle function.
• Cellular energy production.

Older adults who eat less or have low dietary variety may be at higher risk of insufficient Vitamin B1 intake.

Research published in Nutrients in 2021 discussed the role of Thiamine in nervous system health and overall health in older adults, especially when nutrient intake is insufficient.

6. People Who Drink Alcohol Regularly 

Alcohol is one factor associated with Vitamin B1 deficiency because it may affect:

• Thiamine absorption in the intestines.
• Storage in the body.
• Cellular utilization.

People who regularly drink large amounts of alcohol should be cautious about their Vitamin B1 levels.

Research published in Nature Reviews Disease Primers in 2018 stated that chronic alcohol consumption is an important factor that increases the risk of Thiamine deficiency.

Daily Vitamin B1 Requirement 

General adult requirements:

Men: approximately 1.2 mg/day.

Women: approximately 1.1 mg/day.

Needs may increase during certain periods, such as:

• Pregnancy.
• Breastfeeding.
• High energy use.
• Risk of insufficient intake.

Which Form of Vitamin B1 Should You Choose? 

A common form is:

Thiamine Hydrochloride, or Thiamine HCl.

This is a standard form that is widely used and has a long history of safety data.

The key is to choose a product that:

Clearly states the amount of Vitamin B1.

Follows proper manufacturing standards.

Matches individual needs.

Summary 

Vitamin B1 is a small vitamin, but it plays an important role in the energy system and nervous system.

Groups that should pay attention to Vitamin B1 intake include:

✅ Working adults who feel tired easily or use their brain heavily.

✅ Athletes and people who exercise regularly.

✅ People who do not eat a varied diet.

✅ Older adults with insufficient nutrient intake.

✅ People who drink alcohol regularly.

However, vitamin supplementation should be part of overall health care and should not replace a balanced diet. The most important foundation remains eating a complete diet, getting enough rest, and exercising appropriately.

References

• Manzetti S, Zhang J, van der Spoel D. “Thiamine Function, Metabolism, Uptake, and Transport.” Biochemistry, 2014.

• Whitfield KC, et al. “Thiamine deficiency disorders: diagnosis, prevalence, and prevention.” Annals of the New York Academy of Sciences, 2018.

• Gibson GE, Blass JP. “Thiamine-dependent processes and brain metabolism.” Annals of the New York Academy of Sciences, 2008.

• Osiezagha K, et al. “Thiamine deficiency and delirium.” Oxford Medical Case Reports, 2013.

• World Health Organization. “Thiamine deficiency and prevention strategies.” WHO.