Vitamin B1 (as Thiamine Hydrochloride)
Vitamin B1 (thiamine hydrochloride) is a water-soluble B vitamin found in whole grains, pork, and legumes that converts carbohydrates into ATP energy and maintains healthy nerve signalling — making it a foundational nutrient for the sustained energy and mental clarity that women over 35 need to function at their best. In element3 Rise (AM Formula), thiamine is provided as thiamine hydrochloride at 1.1mg (the full RDI) to support mitochondrial energy production and nervous system function.
Technical review: Lucy Yang, MFoodTech (Dist.)Reviewed
[ 01 ] Key Facts
| Dose in element3 | element3 Rise: 1.1mg |
|---|---|
| Form | Thiamine hydrochloride — stable, well-absorbed form |
| Signs you may need more | Low energy despite adequate food intake, poor concentration, irritability, muscle weakness |
| Safe range | 1.1mg daily for adult women; no established upper intake level (water-soluble, excess is excreted). Higher doses have been used in clinical settings without adverse effects. |
Food sources
- Whole grains
- Pork
- Black beans
- Sunflower seeds
[ 02 ] Rationale
Why this ingredient is in element3
[ 03 ] Formulator's Notes
From the formulator
Energy starts with metabolism, and metabolism runs on the B-vitamin group. We've included B1 through B12 and folate at RDI level, enough to cover what your body needs for the day without pretending to replace a good diet.
Lucy Yang · Principal Food Technologist, element³
[ 04 ] At 35+
Relevant at 35+
[ 05 ] Your Questions
Your Questions
What is vitamin B1?
Vitamin B1, also known as thiamine, is a water-soluble B vitamin that plays a foundational role in energy metabolism. It is essential for converting carbohydrates, fats, and proteins into ATP — the energy currency cells use to function. Thiamine is also critical for nerve function: it is required for the synthesis of acetylcholine (a key neurotransmitter) and for maintaining the myelin sheaths that protect nerve fibres. Unlike fat-soluble vitamins, thiamine is not stored in the body in significant amounts, meaning consistent daily intake is essential.
What does vitamin B1 do?
Thiamine converts carbohydrates into ATP energy by acting as a coenzyme for pyruvate dehydrogenase, the enzyme that channels glucose into mitochondrial energy production. It also supports nerve function and neurotransmitter synthesis, particularly acetylcholine for memory and attention.
What are thiamine deficiency symptoms?
Thiamine deficiency can cause fatigue, difficulty concentrating, irritability and muscle weakness. It's uncommon in people eating a varied diet.
What are the benefits of taking vitamin B1?
Thiamine supplementation supports sustained energy production from food, nervous system health, and cognitive function. Research indicates thiamine supports normal energy metabolism and normal nervous system function. It also plays a specific role in carbohydrate metabolism — without adequate thiamine, pyruvate (a glucose breakdown product) cannot be properly converted to acetyl-CoA for use in the mitochondrial energy cycle, leading to a metabolic energy bottleneck.
How much vitamin B1 do adults need?
The recommended dietary intake for adult women is 1.1mg per day. Thiamine is water-soluble and cannot be stored in significant amounts, so consistent daily intake is important. element3 Rise provides the full 1.1mg RDI.
Does thiamine help with energy and fatigue?
Yes. Thiamine is essential for the first step of converting food into cellular energy (ATP). Research indicates thiamine is required for normal energy metabolism.
Does vitamin B1 help with brain fog and concentration?
Thiamine supports brain energy metabolism (the brain consumes approximately 20% of the body’s glucose) and the synthesis of acetylcholine, a neurotransmitter critical for attention and memory. Ensuring adequate thiamine intake may help support mental clarity and focus.
Can you take too much vitamin B1?
Thiamine has no established upper intake level because it is water-soluble — excess is excreted by the kidneys rather than accumulated. Therapeutic doses well above the RDI have been used in clinical settings without adverse effects.
What are the benefits of vitamin B1 in the element³ protocol?
In element3 Rise, vitamin B1 at 1.1mg is part of the complete active B vitamin complex that collectively supports the energy, neurological, and mitochondrial function benefits of the formula. Thiamine works in sequence with B2, B3, and B5 through the energy metabolism cascade — each is required at a different step for the complete conversion of food into usable ATP. Without B1, the entire energy chain stalls at an early step. In the element3 Rise formula, the full B complex ensures no single vitamin becomes the limiting factor in energy production.
What form of vitamin B1 is in the element3 blend?
element3 Rise uses thiamine hydrochloride — the most commonly used and well-studied form of thiamine in supplements and clinical research. It is stable, water-soluble, and well-absorbed in the gut. While alternative forms like thiamine mononitrate and benfotiamine (a fat-soluble thiamine derivative with enhanced bioavailability) exist, thiamine hydrochloride is the standard reference form with the most extensive safety and efficacy data, making it the appropriate choice for a daily multi-ingredient formula at RDI dosing.
What is the recommended daily intake of vitamin B1?
The recommended dietary intake for adult women is 1.1mg per day. element3 Rise provides 1.1mg per serve — exactly meeting the RDI. Thiamine is water-soluble with no established upper intake level, meaning excess is excreted in urine without accumulation. Higher therapeutic doses (50–100mg) are used in clinical settings for specific conditions, but the 1.1mg in element3 Rise is designed for baseline support within a comprehensive daily formula rather than therapeutic correction.
What food provides vitamin B1?
Thiamine is found in whole grains (particularly wheat germ and enriched grains), pork, black beans, lentils, sunflower seeds, and nutritional yeast. Notably, thiamine is water-soluble and heat-sensitive, meaning significant amounts are lost in cooking, processing, and food storage. White rice and refined flour have had much of their thiamine removed, which is why enrichment programs add it back. Women eating a diet high in refined carbohydrates and low in whole grains may have lower thiamine intake than food tables suggest.
What are vitamin B1 deficiency symptoms?
Thiamine deficiency symptoms include low energy despite adequate food intake, poor concentration, irritability, muscle weakness, and in moderate deficiency, peripheral tingling or numbness. Subclinical thiamine insufficiency is more common and often presents as persistent fatigue, cognitive sluggishness, and reduced stress resilience — symptoms that overlap with other B vitamin insufficiencies.
[ 06 ] The Research
The Research
| Study | Key finding | Read |
|---|---|---|
| EFSA assessment of thiamine and normal energy metabolism and nervous system functionEFSA Panel on Dietetic Products, Nutrition and Allergies. EFSA Journal 2009;7(9):1222 | Following review of the evidence, thiamine is authorised in the European Union to carry the claims "contributes to normal energy-yielding metabolism", "contributes to normal functioning of the nervous system", "contributes to normal psychological function" and "contributes to the normal function of the heart" |
Read → |
[ 07 ] In the Protocol
Where Vitamin B1 (as Thiamine Hydrochloride) sits in the element3 Protocol
Good to know
This page is for general education only. It is not medical advice and is not a substitute for advice from your doctor, pharmacist or other health professional. Dietary supplements should not replace a balanced diet. Always read the label and use only as directed. If symptoms persist, or you are pregnant, breastfeeding or taking medication, talk to your health professional before use.