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VITAMINS

Thiamine (B1), Benfotiamine

Nervous system · blood sugar · energy

MODERATE EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

Thiamine: Nervous system · blood sugar · energy. Fat-soluble form of B1, 100x more bioavailable than thiamine HCl. Supports nerve health and AGE protection in metabolic stress. Standard dose 300 mg benfotiamine, taken in the morning, about $14/month. Evidence rating: moderate evidence.

What is Thiamine?

Thiamine (vitamin B1) is essential for converting carbohydrates into usable energy via the Krebs cycle and for nerve signal transmission. Benfotiamine is a fat-soluble derivative of thiamine that achieves significantly higher plasma and tissue concentrations than the water-soluble form, allowing it to cross cell membranes and reach nerve tissue more effectively. Clinical research on benfotiamine has focused on its role in protecting against the formation of advanced glycation end-products (AGEs), damaging compounds elevated in poorly-controlled blood sugar, and supporting peripheral nerve function. Standard doses are 150-600 mg per day, taken in divided doses with food.

WHY IT MATTERS

Fat-soluble form of B1, 100x more bioavailable than thiamine HCl. Supports nerve health and AGE protection in metabolic stress.

Natural food sources

Where possible, get Thiamine from whole foods first. Common dietary sources include:

Whole grainsPorkLegumesSunflower seedsNuts

Where to buy

Doctor's Best Benfotiamine 300mg
RECOMMENDED
Doctor's Best, Thiamine
300 mg benfotiamine · Morning · ~$14/month

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Common questions

What is Thiamine?
Thiamine (vitamin B1) is essential for converting carbohydrates into usable energy via the Krebs cycle and for nerve signal transmission. Benfotiamine is a fat-soluble derivative of thiamine that achieves significantly higher plasma and tissue concentrations than the water-soluble form, allowing it to cross cell membranes and reach nerve tissue more effectively. Clinical research on benfotiamine has focused on its role in protecting against the formation of advanced glycation end-products (AGEs), damaging compounds elevated in poorly-controlled blood sugar, and supporting peripheral nerve function. Standard doses are 150-600 mg per day, taken in divided doses with food.
What is Thiamine used for?
Nervous system · blood sugar · energy. Fat-soluble form of B1, 100x more bioavailable than thiamine HCl. Supports nerve health and AGE protection in metabolic stress.
What is the standard dose of Thiamine?
300 mg benfotiamine, typically taken in the morning. Approximate cost is $14 per month.
How strong is the evidence for Thiamine?
Moderate evidence for its primary uses. See the full study list on the research page.

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