Vitamin B is often thrown into a complex and unfortunately most people don't understand all of the intricacies of the various B vitamins and the importance of these differences. There is a Vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), B7 (Biotin), B12 (Cobalamin), and Folic Acid.
Vitamin B1 or Thiamine, supports a healthy heart, muscles, and nerves; it is also used in the processing of carbohydrates, like all B vitamins. In food form B1 can be found in Brewer's yeast, wheat germ, peas, peanuts, whole grains, nuts, rice bran, and brown rice and in animal form from kidney and liver.
Signs of Vitamin B1 deficiency include fatigue, irritability, depression, and memory loss. I would recommend taking any B vitamin in the morning, because of the carbohydrate processing converting the food into sugar into energy. Especially in complex form, B vitamins can be used to process and metabolize fats and proteins. B1 is essential to certain metabolic reactions and though B1 deficiency is rare, it is most common amongst alcoholics, anorexics, people with Crohn's disease, and people doing kidney dialysis.
Vitamin B1 intake may decrease the risk of cataracts, may be used to treat Alzheimer's, and may help protect against heart failure. Like most things, Vitamin B1 has a RDA (recommended daily allowance) that is relatively small, about 1.2-1.5 mg for men and 1.0-1.1 for women (higher doses for pregnant and nursing women), but the optimal daily intake is much higher, 5-10mg. Being water soluble, B1 is not stored in the body, and some diuretics or medicines to shed water from the body, can deplete any B1 that was consumed; B1 is a safe vitamin, taking too much can result in an upset stomach.
A final word on B1 (and all B vitamins) is that taking too much of one, or taking one too often, can create an imbalance with the other B vitamins, so I would recommend a B complex and I would recommend taking it with breakfast, to help jump start protein and carbohydrate processing and get the metabolic systems running (helping to get your metabolism in gear and possibly assist in healthy weight loss). Adding nuts to your breakfast or mid-morning snack is a great complement to the B complex.
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