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
7 recipes containing this substance
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
16 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
Chickpeas
Legume providing protein, fiber, folate, magnesium, and B6
Eggs
Complete protein with choline, B vitamins, and phospholipids
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Milk
Complete protein, nicotinamide riboside, and calcium
Oats
Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support
Peanuts
Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support
Peas
Plant protein, fiber, and thiamine source
Pork
Thiamine, creatine, zinc, and complete protein
Quinoa
Pseudograin with complete protein, magnesium, and GABA potential in sourdough
Rice
Resistant starch formation when cooled; thiamine source
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Sunflower Seeds
Thiamine source and sunflower lecithin precursor
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Insulin Response | — | |
| Mitochondrial Support | Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function |
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