B-1 Thiamine

---

---

Summary

B-1 Thiamine: [DV ~ 2.4mg] {Half Life = 12 Days} Helps the cells in the body convert food into energy. Without adequate thiamine, this process cannot work properly. It reduces lactic acid and aids mitochondrial functioning. Reduces the severity of sepsis and a deficiency can result in poor sleep quality, anxiety disorders, apathy, poor vision, depression, and peripheral neuropathy (though aiding and supporting remylination and SIBO.

Excessive alcohol intake reduces B-2 stores.

Avoid synthetic versions of B-1 ‘Thiamine mononitrate’ and ‘Thiamine hydrochloride’.  

Thiamine, also known as vitamin B1, is a water-soluble vitamin that plays a crucial role in the body's energy metabolism and cellular function. Here’s an overview of its significance, sources, and health implications:

Importance of Thiamine (Vitamin B1)

1. Energy Metabolism:

   • Thiamine is essential for converting carbohydrates into energy. It serves as a cofactor for several enzymes involved in the Krebs cycle and the metabolism of glucose, ensuring cells have the energy required for proper function.

2. Nervous System Function:

   • It is vital for the proper functioning of the nervous system. Thiamine is involved in the synthesis of neurotransmitters and the conduction of nerve impulses, which are critical for brain and nerve health.

3. Cardiovascular Health:

   • Thiamine supports cardiovascular health by ensuring proper cardiac function and preventing diseases such as beriberi, which can cause heart failure and other cardiovascular issues.

Sources of Thiamine

1. Dietary Sources:

   • Whole grains (e.g., brown rice, whole wheat bread)

   • Legumes (e.g., lentils, black beans)

   • Nuts and seeds (e.g., sunflower seeds)

   • Pork and other meats

   • Fish (e.g., trout, tuna)

   • Fortified foods (e.g., cereals, pasta)

2. Supplementation:

   • Available in various forms, including tablets, capsules, and injections, particularly useful for individuals with deficiencies or certain medical conditions.

Health Implications of Thiamine Deficiency

1. Beriberi:

   • A severe thiamine deficiency condition characterized by nerve, heart, and brain damage. Symptoms include weight loss, emotional disturbances, impaired sensory perception, weakness and pain in the limbs, and periods of irregular heartbeats.

2. Wernicke-Korsakoff Syndrome:

   • Often associated with chronic alcoholism, this syndrome is a serious neurological disorder resulting from thiamine deficiency. It includes symptoms like confusion, memory problems, and lack of coordination.

3. Other Symptoms:

   • Mild thiamine deficiency can cause symptoms such as fatigue, irritability, reduced reflexes, muscle weakness, and nerve damage.

Recommended Daily Allowance (RDA)

• The RDA for thiamine varies by age, sex, and life stage:

  • Adult men: 1.2 mg/day

  • Adult women: 1.1 mg/day

  • Pregnant or breastfeeding women: 1.4 mg/day

Thiamine is an essential nutrient that supports crucial bodily functions, particularly in energy production and nervous system maintenance. Ensuring an adequate intake through diet or supplementation is vital for preventing deficiency-related diseases and maintaining overall health.

High B-1 Foods (from highest to lowest, per 100 grams)

• Nutritional Yeast [Non-Fortified] (2mg) 

• Flax Seeds (1.6mg) 

• Macadamias (1.2mg) 

• Pork Loin (1mg) 

• Pistachios (0.9mg) 

• Pecans (0.7mg) 

• Oats (0.6mg) 

• Brazil Nuts (0.6mg) 

• Cashews (0.4mg) 

• Wholegrain Bread (0.4mg) 

• Brown Rice (0.4mg) 

• Green Peas (0.3mg) 

• Salmon [Wild Caught] (0.3mg) 

• Walnuts (0.3mg) 

• Corn (0.24mg) 

• Sourdough Bread (0.21mg) 

• Black Beans (0.2mg) 

• Garlic (0.2mg) 

• Wholegrain Pasta (0.2mg) 

• Lentils (0.2mg) 

• Asparagus (0.2mg) 

• Almonds (0.2mg) 

• Beef Liver (0.17mg) 

• Eggs [Pasture Raised] (0.08mg)  

• Yoghurt (0.05mg) 

• Dark Chocolate [95%] (0.05mg) 

---

References

Bowman, J. (2023, December 17). What is Vitamin B1 (Thiamine), and What Does it Do? Healthline. https://www.healthline.com/health/vitamin-watch-b1-thiamine

Clinic, C. (2024, May 13). 6 Health benefits of thiamine (Vitamin B1). Cleveland Clinic. https://health.clevelandclinic.org/vitamin-b1

Rd, L. P. M. (2023, March 14). What is thiamine deficiency? All you need to know. Healthline. https://www.healthline.com/nutrition/thiamine-deficiency-symptoms

Thiamine (Vitamin B1) - side effects, interactions, uses, dosage, warnings. (n.d.). EverydayHealth.com. https://www.everydayhealth.com/drugs/thiamine-vitamin-b1

Vitamin B1 (Thiamine). (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/vitamin-b1-thiamine

---