Healthy Habits -> Vitamin B1 Thiamine

Vitamin B1, also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly, and are needed for good brain function.

All B vitamins are water-soluble, meaning that the body does not store them.

Like other B complex vitamins, thiamine is sometimes called an "anti-stress" vitamin because it may strengthen the immune system and improve the body's ability to withstand stressful conditions. It is named B1 because it was the first B vitamin discovered.

Thiamine is found in both plants and animals and plays a crucial role in certain metabolic reactions. Your body needs it to form adenosine triphosphate (ATP), which every cell of the body uses for energy.

It' s rare to be deficient in thiamine, although alcoholics, people with Crohn' s disease, anorexia, and those undergoing kidney dialysis may be deficient. Symptoms of thiamine deficiency are fatigue, irritability, depression and abdominal discomfort. People with thiamine deficiency also have trouble digesting carbohydrates. That allows a substance called pyruvic acid to build up in their bloodstream, causing a loss of mental alertness, difficulty breathing, and heart damage, a disease known as beriberi.

Beriberi

The most important use of thiamine is to treat beriberi, which is caused by not getting enough thiamine in your diet. Symptoms include swelling, tingling, or burning sensation in the hands and feet, confusion, trouble breathing because of fluid in the lungs, and uncontrolled eye movements called nystagmus. People in the developed world usually don' t get beriberi because foods such as cereals and breads are fortified with vitamin B1.

Wernicke-Korsakoff syndrome

Wernicke-Korsakoff syndrome is a brain disorder caused by thiamine deficiency. Wernicke-Korsakoff is actually two disorders: Wernicke's disease involves damage to nerves in the central and peripheral nervous systems. It is often caused by malnutrition due to alcoholism. Korsakoff syndrome is characterized by memory problems and nerve damage. High doses of thiamine can improve muscle coordination and confusion, but rarely improves memory loss.

Cataracts

Preliminary evidence suggests that thiamine -- along with other nutrients -- may lower risk of developing cataracts. People with plenty of protein and vitamins A, B1, B2, and B3 or niacin in their diet are less likely to develop cataracts. Getting enough vitamins C, E, and B complex vitamins -- particularly B1, B2, B9 or folic acid, and B12 -- may further protect the lens of your eyes from developing cataracts. More research is needed.

Alzheimer's disease

Lack of thiamine can cause dementia in Wernicke-Korsakoff syndrome. So researchers have speculated that thiamine might help Alzheimer's disease. Scientific studies have not always shown any benefit from thiamine, however. More research is needed before thiamine can be proposed as a treatment for Alzheimer's disease.

Heart failure

Thiamine may be related to heart failure because many people with heart failure take diuretics (water pills), which help rid the body of excess fluid. But diuretics may also cause the body to get rid of too much thiamine. A few small studies suggest that taking thiamine supplements may help. A multivitamin, taken regularly, should provide enough thiamine.

Dietary Sources:

Most foods contain small amounts of thiamine. Large amounts can be found in pork and organ meats. Other good dietary sources of thiamine include whole-grain or enriched cereals and rice, legumes, wheat germ, bran, brewer's yeast, and blackstrap molasses.

Available Forms:

Vitamin B1 can be found in multivitamins (including children's chewable and liquid drops), B complex vitamins, or if can be sold individually. It is available in a variety of forms, including tablets, softgels, and lozenges. It may also be labeled as thiamine hydrochloride or thiamine mononitrate.

How to Take It:

As with all medications and supplements, check with a health care provider before giving vitamin B1 supplements to a child.

Daily recommendations for dietary vitamin B1 according to the National Academy of Sciences are listed below.

Pediatric

• Newborns - 6 months: 0.2 mg (adequate intake)
• Infants 7 months - 1 year: 0.3 mg (adequate intake)
• Children 1 - 3 years: 0.5 mg (RDA)
• Children 4 - 8 years: 0.6 mg (RDA)
• Children 9 - 13 years: 0.9 mg (RDA)
• Men 14 - 18 years: 1.2 mg (RDA)
• Women 14 - 18 years: 1 mg (RDA)

Adult

• Men 19 years and older: 1.2 mg (RDA)
• Women 19 years and older: 1.1 mg (RDA)
• Pregnant or breastfeeding women: 1.4 mg (RDA)

Doses for conditions like beriberi and Wernicke-Korsakoff syndrome are determined by a doctor. For Wernicke-Korsakoff syndrome, thiamine is given intravenously.

A daily dose of 50 - 100 mg is often taken as a supplement. Thiamine appears safe even these doses but you should talk to your doctor before taking a large amount.

Precautions:

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Thiamine is generally safe. Very high doses may cause stomach upset.

Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B complex vitamin, which includes all the B vitamins.

Possible Interactions:

If you are currently being treated with any of the following medications, you should not use vitamin B1 without first talking to your health care provider.

Digoxin -- Laboratory studies suggest that digoxin, a medication used to treat heart conditions, may reduce the ability of heart cells to absorb and use vitamin B1. This may be particularly true when digoxin is combined with furosemide (Lasix, a loop diuretic).

Diuretics (water pills) -- Diuretics, particularly furosemide (Lasix), which belongs to a class called loop diuretics, may reduce levels of vitamin B1 in the body. It's possible that other diuretics may have the same effect. If you take a diuretic, ask your doctor if you need a thiamine supplement.

Phenytoin (Dilantin) -- Some evidence suggests that some people taking phenytoin have lower levels of thiamine in their blood, and that may contribute to the side effects of the drug. However, that is not true of all people who take phenytoin. If you take phenytoin, ask your doctor if you need a thiamine supplement.

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Many natural food sources contain thiamine.

• Asparagus
• Avocado
• Brown rice
• Brussels sprouts
• Eggs (in the yolks)
• Fish
• Leafy, green vegetables
• Liver
• Mushrooms
• Peas
• Poultry (general)
• Quorn (myco-protein)
• Rice bran
• Spinach
• Wheat germ
• Whole grains – bread, pasta
• Yeast

The recommended daily allowance (RDA) of thiamine for a woman is 1mg per day, whilst for a man it is 1.5mg. People who are deficient in thiamine may experience fatigue, irritability, depression and abdominal discomfort.