Vitamin B1 (Thiamine)
Specialistalso —
What it isThiamine is a B vitamin essential for converting carbohydrates into energy. It exists in cells as thiamine pyrophosphate, a cofactor for several key metabolic enzymes.
DoesDrives carbohydrate metabolism, ATP production, and nerve conduction.
GoodAdequate thiamine supports energy production and neurological.
BadDeficiency causes wet beriberi (cardiomyopathy), dry beriberi (peripheral neuropathy), and Wernicke-Korsakoff syndrome. Common in alcohol use disorder, post-bariatric surgery, and high-glucose diets without adequate B vitamins.
- Standard
- 70–180 nmol/L.
- Optimal
- 110–160 nmol/L (higher is good within range)
- Modifiers
- Alcohol depletes it; high carbohydrate intake increases need.
How to optimize
- Lifestyle
- Cut alcohol.
- Diet
- Pork, sunflower seeds, legumes, whole grains, nutritional yeast.
- Supplements
- Benfotiamine (fat-soluble form, 150–300mg/day) crosses cell membranes better than regular thiamine; B-complex.
- Peptides
- —
- Drugs
- IV thiamine for Wernicke's syndrome.
Reference ranges are general adult lab norms; optimal ranges are editorial picks from the longevity literature — not medical advice. Always interpret results with your physician.
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