What is the best type of B1 to take? A complete guide

December 14, 2025 •

4 min read

According to the National Institutes of Health, most people in the United States get enough thiamine through their diet, but certain conditions can lead to deficiency. Choosing the right B1, or thiamine, supplement can be confusing, with several different forms available, each with unique absorption characteristics and benefits. This guide breaks down the science to help you select the best type for your needs.

Quick Summary

Benfotiamine is often superior for targeted therapeutic use due to its fat-solubility and enhanced bioavailability, while standard thiamine works well for general nutritional support. Allithiamine and sulbutiamine offer specific neurological benefits.

Key Points

Benfotiamine is highly bioavailable: Its fat-soluble nature allows for significantly better absorption and longer retention in the body compared to standard thiamine.
Thiamine HCl is for general support: The most common and inexpensive form, water-soluble thiamine hydrochloride is suitable for daily nutritional needs, but absorption is limited at higher doses.
Sulbutiamine targets the brain: Engineered to easily cross the blood-brain barrier, sulbutiamine is designed specifically for cognitive and neurological support.
Allithiamine offers natural benefits: This naturally occurring fat-soluble B1 from garlic also crosses the blood-brain barrier and provides a natural alternative for neurological health.
Choosing depends on your needs: The best type of B1 to take depends on your specific goals, from general health maintenance to targeted therapeutic effects like managing diabetic neuropathy.
Consult a professional: Always speak with a healthcare provider before starting any new supplement to ensure it is appropriate and safe for your health status.

What are the main types of B1?

Vitamin B1, also known as thiamine, is an essential water-soluble vitamin that plays a critical role in energy metabolism, nervous system function, and cardiovascular health. While thiamine is the natural form found in food, several synthetic derivatives with enhanced properties exist in supplements. The most common forms you will encounter are:

Thiamine Hydrochloride/Mononitrate

This is the most common form of thiamine found in multivitamins and many B-complex supplements. It is water-soluble, which means it dissolves in water and is easily absorbed by the body in small amounts. However, its absorption can become saturated at higher doses, and any excess is quickly excreted through urine. For individuals with adequate thiamine intake from their diet, this form is suitable for general nutritional support.

Benfotiamine

Developed in Japan, benfotiamine is a synthetic, fat-soluble (lipid-soluble) derivative of thiamine. Its fat-soluble nature allows it to pass through cell membranes more effectively and at higher concentrations than water-soluble thiamine. This enhanced bioavailability means that benfotiamine can reach deeper tissues, such as nerves and kidneys, making it particularly useful for specific therapeutic applications. It is often used to address complications related to high blood sugar and diabetic neuropathy.

Allithiamine

This is a naturally occurring, lipid-soluble thiamine derivative found in garlic. Like benfotiamine, its fat-solubility enhances absorption and tissue penetration. Allithiamine is known for its ability to cross the blood-brain barrier, which may offer specific benefits for the central nervous system and cognitive function. Research is less extensive compared to benfotiamine, but its natural origin and bioavailability make it a noteworthy alternative.

Sulbutiamine

Another synthetic derivative, sulbutiamine consists of two modified thiamine molecules joined together. It is highly fat-soluble and designed to be even more effective at crossing the blood-brain barrier than other forms, which is why it's primarily used for cognitive and neurological support. It is sometimes used to treat conditions like fatigue (asthenia) and support memory, although more research is needed to confirm its widespread efficacy.

Comparison of different B1 types

To help clarify the differences between these forms, here is a comparison table outlining their key characteristics:


Feature	Thiamine HCl/Mononitrate	Benfotiamine	Allithiamine	Sulbutiamine
Solubility	Water-soluble	Fat-soluble	Fat-soluble	Fat-soluble
Absorption	Limited, saturable	Superior, high bioavailability	High, due to lipid solubility	High, engineered for BBB passage
Bioavailability	Lower, excess excreted	High, longer tissue retention	High, especially for CNS	High, optimized for brain tissue
Target Use	General nutrition, minor deficiencies	Diabetic neuropathy, oxidative stress, higher dose needs	Neurological support, cognitive health	Cognitive enhancement, fatigue (asthenia)
Natural or Synthetic	Synthetic	Synthetic	Natural (from garlic)	Synthetic
Blood-Brain Barrier	Limited ability to cross	Limited ability to cross effectively	Crosses more easily	Crosses very effectively

How to choose the best B1 for your needs

Selecting the right form of B1 depends on your specific health goals. Here is a simplified guide:

For general health and daily support: If you simply want to supplement your daily thiamine intake, a standard multivitamin containing thiamine hydrochloride or mononitrate is perfectly sufficient. These are readily available, inexpensive, and provide enough thiamine to meet most people's basic needs. You can also focus on consuming thiamine-rich foods like pork, fish, seeds, and legumes.
For enhanced absorption or specific conditions: If you have a known deficiency, a condition that affects nutrient absorption (like gastric bypass surgery), or are addressing specific issues like diabetic neuropathy, benfotiamine is often the superior choice. Its high bioavailability ensures that larger amounts of thiamine reach the cells and tissues that need it most. It's often recommended for those with long-term complications of high blood sugar.
For cognitive and neurological support: For those interested in maximizing thiamine's effects on the brain, sulbutiamine is specifically designed for this purpose due to its ability to easily cross the blood-brain barrier. While promising for cognitive function and memory, research is less definitive for some applications. Allithiamine is a natural alternative that also crosses the blood-brain barrier effectively and can be considered.
For a holistic approach: A well-rounded B-complex supplement that includes different forms of thiamine and other B vitamins can be an excellent option for comprehensive support. Some advanced formulas even combine water-soluble thiamine with fat-soluble benfotiamine for both immediate and sustained benefits.

The importance of consulting a professional

Before starting any new supplement, it is highly recommended to consult a healthcare professional. They can help assess your dietary intake, review your health status, and recommend the most appropriate type and dosage of B1 for you. They can also ensure that supplements won't negatively interact with any other medications or conditions you have.

Conclusion

Choosing the best type of B1 ultimately depends on your individual health profile and goals. For most people seeking basic nutritional support, standard water-soluble thiamine is adequate. However, for therapeutic purposes, such as managing diabetic neuropathy, benfotiamine offers a clear advantage due to its superior absorption and fat-solubility. For targeted cognitive benefits, highly specialized derivatives like sulbutiamine and allithiamine may be worth considering. The world of B1 supplements offers more than a one-size-fits-all solution, providing tailored options for optimal health.

For a deeper dive into the science of these supplements and their specific applications, a resource like Examine.com offers extensive, evidence-based overviews of dietary supplements and their active ingredients.

Frequently Asked Questions

No, benfotiamine is a synthetic, fat-soluble derivative of vitamin B1 (thiamine). While the body converts benfotiamine into thiamine, its fat-soluble nature allows for much higher bioavailability and better absorption into tissues.

Benfotiamine is generally considered the best form of B1 for nerve damage, especially diabetic neuropathy. Its enhanced absorption allows it to reach nerve cells more effectively than water-soluble forms of thiamine.

Most people can get enough thiamine from a balanced diet that includes foods like pork, fish, nuts, and whole grains. However, those with absorption issues or certain health conditions might need supplementation.

The body excretes excess water-soluble thiamine in the urine, so toxicity from food or standard supplements is very rare. With fat-soluble derivatives like benfotiamine, high doses are generally well-tolerated, though some may experience mild gastrointestinal upset.

The legality and regulation of sulbutiamine can vary by country. In the U.S., it has been on a Dietary Supplement Ingredient Advisory List since 2019. While it's used for neurological benefits, potential users should consult a healthcare provider and be aware of its status.

Symptoms of thiamine deficiency can include fatigue, irritability, poor memory, loss of appetite, and in severe cases, nerve and heart abnormalities like beriberi. A healthcare provider can diagnose deficiency through clinical symptoms and specific lab tests.

Water-soluble thiamine can be taken with or without food. Fat-soluble benfotiamine and allithiamine, however, are best taken with a meal containing some fat to aid absorption. Always follow the specific instructions provided on your supplement label.