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PROMOTES Nervous System Function Neurotransmitters Production Energy Production Dietary Fatty Acids Metabolism Proper Muscle Function Heart Muscle Health
PROTECTS AGAINST Depressive Symptoms Anxiety Cravings Serious Alcohol Withdrawal Effects
Anyone with frequent increased stress in their life should be taking a daily B complex vitamin supplement with about 100mg of thiamin.
Overview Vitamin B1 was the first B vitamin discovered in 1926. It was named thiamine. In 1936 its complete chemical formula was understood. It was recognized to cure Beriberi, the classic thiamine deficiency syndrome. This syndrome occurs worldwide including in the U.S. and most frequently affects severely malnourished infants and frail elderly. Chronic dieting to attempt weight loss, alcoholism*, and diets primarily based on processed, refined carbohydrate foods** are causes of vitamin B1 deficiency. One US Department of Agriculture study showed that 45% of the U.S. population does not consume enough thiamine.
*Alcohol interferes with and blocks the absorption of B1 and B1 is needed to break down alcohol and allow the body to excrete it.
**I call these foods predigested, some others call them man made as opposed to nature made.
Thiamine Deficiency Symptoms Include:
-Anorexia (loss of appetite) -Defective muscle coordination -Depression -Dementia -Edema (swelling) -Fatigue -Heart palpitations -Impaired muscle function, muscle weakness -Indigestion -Irritability -Loss of reflexes in the legs -Memory loss -Mental confusion -Nerve inflammation -Unwanted weight loss
Many antibiotics and some diuretics deplete vitamin B1, thiamine.
See DRUG DEPLETION TABLE for specific drug information.
A lot of the B1 vitamin is lost when cooking water is discarded, so steaming, roasting, and baking is better. It is heat sensitive, so any cooking will cause some heat induced loss. Also, baking soda and sulfites will deplete when added to the cooking process of vegetables.
Richest Sources: -Brewers Yeast -Organ Meats
Widest Available: -Whole Grains
Also: -Wheat Germ -Cooked Beans and Peas -Collard Greens -Oranges -Nuts -Raisins
Most Widely Available Sources:
-Breads -Cereals
-Thiamine is vital for the normal functioning of all of the cells of the body, especially in the case of nerves, and can improve reaction time and hand-eye coordination. It is also vital in the metabolism of macronutrients (carbohydrates, fats, and proteins) for energy production. -Vitamin B1 must be in an environment of phosphorus compounds to become metabolically active, therefore relying on supplementation alone is inadequate. -It is required by every cell in the body to make ATP, the energy "packets" that keep us going. (learn more by studying the Creb's Cycle) -It is vital to the process of converting the blood sugar, glucose, into biological energy. -It is necessary for nerve function, the transmission of chemical impulses across nerves. -It is important in the sustaining of muscle function, especially the heart. -It is required for the body to be able to make a neurotransmitter brain chemical called acetylcholine which is necessary in thought and memory processes. -It is involved in the body's metabolism of natural fatty acids. (Nothing helps the body be able to healthfully use damaged fatty acids - the trans fatty acids , hydrogenated oils or oxidized fats) -It is water soluble and therefore not stored in the body making it necessary to consume daily.
Before intravenous (IV) glucose is administered to an individual brought to the Emergency Department unconscious for unknown reason or because of known excessive alcohol ingestion, 100 mg of Thiamine is administered IV to avoid a neurological syndrome called Wernicke-Korsokoff. This rare syndrome occurs mostly with severe vitamin B1 deficiency in alcoholics, the symptoms of which range from mild confusion to permanently altered cognitive function and memory.
Thiamine can be depleted when ingested with blueberries, brussel sprouts, red beets, and tea. Diets that are high in fat and sugar are frequently deficient in thiamine.
Recommended Dietary Allowance: The RDA -recommended dietary allowance- is 1.5 mg of thiamine a day.
RDA/AI* (Adequate Intake)
AGE (YRS) AMOUNT in milligrams (mg) /day
Infants 0.0-0.5: 0.2 - 0.3* 0.5-1.0: 0.2 - 0.3*
Children 1-3: 0.5 - 0.6 4-8: 0.5 - 0.6
Males 9-13: 0.9 14-18: 1.2 19-30: 1.2 31-50: 1.2 51-70: 1.2 71+: 1.2
Females 9-13: 0.9 14-18: 1.0 19-30: 1.0 31-50: 1.0 51-70: 1.0 71+: 1.0
Pregnant: 1.4
Lactating: 1.4
Thiamine is not stored in the body therefore accumulation to toxic levels over time is not a concern.
Overdose of many grams of thiamine would be needed to reach toxic levels for most people. The susceptibility of the person may influence sensitivity to it. Persons with chemical and yeast sensitivity may find this to be the case.
Injection forms (parenteral administration) of thiamine that have preservatives could trigger adverse reactions. This would be most likely a reaction to the preservative, some of which are mercury based, and not to the vitamin itself. |