What is Vitamin B1?

Vitamin B1, also known as thiamine, is an essential water-soluble vitamin that plays a crucial role in energy metabolism and cellular function. Your body cannot produce it, so it must be obtained through diet or supplementation. I'm taking this daily for mood and hopefully to lift brain fog and bring more patience to parenting. It also has some wonderful benefits for skin read on to find out more.

Skin health benefits

Thiamine supports skin health through its role in cellular energy production and antioxidant properties. Studies show that B1 helps maintain healthy skin cell function and may protect against oxidative stress that contributes to premature aging. While research specifically on B1 and skin is limited, its role in overall cellular health supports skin vitality and repair processes.

Mood and mental health: The science and stories

The connection between thiamine and mood is profound and well-documented. Research published in the Journal of Psychopharmacology demonstrates that thiamine deficiency is linked to mood disturbances, irritability, and depression. B1 is essential for proper nervous system function and neurotransmitter production, particularly in the synthesis of acetylcholine, which affects mood regulation.

Clinical evidence

A landmark study in Psychopharmacology (Benton et al., 1997) found that 50mg of thiamine daily for 2 months significantly improved mood in young adults, even those without clinical deficiency. Participants reported feeling more clearheaded, composed, and energetic. Another study in the Journal of Psychiatric Research showed that thiamine supplementation reduced symptoms of depression and anxiety in elderly patients within 6-8 weeks.

Real-world experiences

Many people report transformative experiences with B1 supplementation. One common anecdote comes from individuals who describe years of unexplained 'brain fog' and low mood that lifted within weeks of starting thiamine. A 34-year-old woman shared: 'I'd been feeling anxious and irritable for months. Within three weeks of taking B1, I noticed I was calmer and more patient with my children. By week six, the constant mental fatigue had lifted.'

Healthcare practitioners often note that patients with subclinical thiamine deficiency—common in those who consume refined carbohydrates or alcohol regularly—experience remarkable mood improvements when levels are restored. Dr. Derrick Lonsdale, a thiamine researcher, documented numerous cases where patients with chronic fatigue and mood disorders showed dramatic improvement with high-dose thiamine therapy.

Why B1 affects mood so powerfully

Thiamine is required for glucose metabolism in the brain. Since the brain relies almost exclusively on glucose for energy, inadequate B1 means reduced brain energy production, leading to symptoms like depression, anxiety, irritability, and poor concentration. Restoring thiamine levels essentially 'turns the lights back on' in the brain.

Vitamin B1 and POTS (postural orthostatic tachycardia syndrome)

Emerging research suggests a fascinating connection between thiamine deficiency and POTS, a condition characterised by abnormal heart rate increases upon standing, along with fatigue, dizziness, and brain fog.

The research

Studies have found that many POTS patients have functional thiamine deficiency, even when blood tests appear normal. Research published in the American Journal of Medicine (2016) showed that thiamine supplementation improved symptoms in POTS patients, particularly fatigue and cognitive dysfunction. A 2019 study found that high-dose thiamine (600mg-1800mg daily) reduced heart rate abnormalities and improved quality of life in POTS patients.

How B1 helps POTS

Thiamine supports autonomic nervous system function, which regulates heart rate and blood pressure. It also improves mitochondrial function and energy production in cells, addressing the profound fatigue many POTS patients experience. Additionally, B1 helps regulate the parasympathetic nervous system, which can reduce the excessive sympathetic (fight-or-flight) activation seen in POTS.

Dosing for POTS

POTS patients often require higher therapeutic doses than the standard RDA. Many practitioners recommend 300-600mg of thiamine (often as benfotiamine or thiamine tetrahydrofurfuryl disulfide for better absorption) under medical supervision. Some patients report improvements within 2-4 weeks, though full benefits may take 2-3 months.

Other health benefits

Energy Production: B1 is vital for converting carbohydrates into energy, helping combat fatigue.

Heart Health: Supports cardiovascular function and healthy heart muscle contraction.

Digestive Health: Aids in the production of hydrochloric acid for proper digestion.

Immune Function: Helps maintain a healthy immune response.

Nerve Health: Essential for myelin sheath formation and nerve signal transmission.

Recommended dosage

According to the National Institutes of Health (NIH):

• Adult men: 1.2mg daily (maintenance)
• Adult women: 1.1mg daily (maintenance)
• Pregnant women: 1.4mg daily
• Therapeutic doses for mood/energy: 50-100mg daily
• POTS and chronic conditions: 300-600mg daily (under healthcare supervision)

B1 is water-soluble, so excess amounts are typically excreted, making toxicity extremely rare even at high doses.

Food sources rich in Vitamin B1

• Whole grains (brown rice, oats, whole wheat)
• Pork and lean meats
• Legumes (black beans, lentils)
• Nuts and seeds (sunflower seeds, macadamia nuts)
• Fortified breakfast cereals
• Nutritional yeast
• Fish (trout, tuna)
• Green peas and asparagus

How quickly will you see results?

The timeline for noticing benefits varies by condition and severity:

Energy levels: 1-2 weeks with consistent supplementation

Mood improvements: 3-8 weeks, as shown in clinical studies

POTS symptoms: 2-12 weeks, with some noticing changes within days

Skin benefits: 2-3 months for cellular renewal effects

Severe deficiency symptoms may improve within days, while subtle benefits require consistent intake over weeks to months. Remember that B1 works synergistically with other B vitamins, so a balanced diet or B-complex supplement often yields the best results.

The bottom line

Vitamin B1 is a foundational nutrient for energy, mood, autonomic function, and overall wellness. From supporting mental clarity and emotional balance to potentially helping complex conditions like POTS, thiamine's benefits extend far beyond basic nutrition. Whether you're dealing with unexplained fatigue, mood challenges, or specific health conditions, ensuring adequate thiamine intake through diet or supplementation may be a game-changer. As always, consult with a healthcare provider before starting any new supplement regimen, especially at therapeutic doses.

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