Vitamin B1 (Thiamine)

Overview

Vitamin B1, also known as thiamine, is a water-soluble vitamin that is essential for mitochondrial glucose metabolism in the brain. It serves as a cofactor for pyruvate dehydrogenase (PDH) and alpha-ketoglutarate dehydrogenase (α-KGDH), enzymes that are critical for converting glucose into ATP through the TCA cycle. Thiamine does not exist in large brain reserves; the central nervous system maintains small, tightly regulated intracellular pools that depend on continuous, transporter-mediated supply, making deficiency states potentially acute. Thiamine deficiency can rapidly impair brain energy metabolism and cognitive function.

Recipes

9 recipes containing this substance

Black Bean & Sweet Potato Vegetable Chilli

A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.

Creamed Corn on Roasted Sweet Potato

Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.

Matcha Mitochondria Smoothie

Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Turmeric Lentil Dahl

Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols

Turmeric Milk

A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption

Foods

13 foods containing this substance

Black Beans

Legume with polyphenols and protein; optimal soaking conditions detailed

Broccoli

Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors

Broccoli Sprouts

Young broccoli sprouts valued for glucoraphanin and sulforaphane potential, vitamin C, and Nrf2-supportive phytochemistry

Chickpeas

Legume providing protein, fiber, folate, magnesium, and B6

Kale

Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids

Milk

Complete protein, nicotinamide riboside, and calcium

Peanuts

Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support

Peas

Plant protein, fiber, and thiamine source

Pork

Thiamine, creatine, and zinc

Quinoa

Pseudograin with magnesium, iron, and balanced plant protein

Rice

Staple grain — variant, milling, pigmentation, cooking/cooling, and fermentation drive fibre, RS, glycaemia, and polyphenols

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Sunflower Seeds

Thiamine source and sunflower lecithin precursor

Biological Mechanisms and Implications

No biological targets found for substance: Vitamin B1

References

• Thiamine is essential for mitochondrial glucose metabolism in the brain leading to ATP production Dhir et al. 2019
• Thiamine does not exist in a large brain "reservoir"; the CNS maintains small, tightly regulated intracellular pools that depend on continuous, transporter-mediated supply, making deficiency states potentially acute
• Therapeutic doses up to 100× higher than RDA have shown benefit in Alzheimer's disease, with larger Phase 2 trials in progress