Vit B1 - Vital in the Stressful 21st Century
Published by Campbell M Gold in Alternative · Friday 19 Jul 2024
Tags: Vitamin, B1, thiamine, water, soluble, vitamin, metabolism, carbohydrates, energy, brain, health, cardiovascular, health, nervous, system
Tags: Vitamin, B1, thiamine, water, soluble, vitamin, metabolism, carbohydrates, energy, brain, health, cardiovascular, health, nervous, system
Vit B1 - Vital in the Stressful 21st Century
In our stressful 21st-century world, most people have a vitamin B1 Deficiency. Vitamin B1, or thiamine, is a vital water-soluble vitamin essential for the body's metabolism. It is responsible for converting carbohydrates from our food into energy the body can use. Thiamine is also crucial in maintaining a healthy brain, blood, digestive, cardiovascular, and nervous system...
This vital nutrient (thiamine) can be found in various foods. Good dietary sources of thiamine include whole grains, fortified cereals, pork, beef, liver, nuts, legumes, sunflower seeds, and wheat germ. Some fruits and vegetables, such as oranges, peas, and spinach, also contain thiamine in smaller amounts.
Vitamin B1 is one of the B-complex vitamins, which are a group of eight essential nutrients that play a crucial role in maintaining good health:
- Vit B1 (Thiamine): Helps convert nutrients into energy.
- Vit B2 (Riboflavin): This antioxidant helps convert food into energy.
- Vit B3 (Niacin): Involved in cellular signalling, metabolism, and DNA production and repair.
- Vit B5 (Pantothenic Acid): Essential for hormone and cholesterol production.
- Vit B6 (Pyridoxine): Important for amino acid metabolism, red blood cell production, and neurotransmitter creation.
- Vit B7 (Biotin): Crucial for carbohydrate and fat metabolism and gene regulation.
- Vit B9 (Folic Acid): Supports cell growth, amino acid metabolism, and the formation of red and white blood cells.
- Vit B12 (Cobalamin): Vital for neurological function, DNA production, and red blood cell development.
These vitamins are water-soluble, meaning your body doesn’t store them, so it’s important to get them regularly through your diet or supplements.
Vitamin B1 - Thiamine
Since the human body cannot produce thiamine alone, it's crucial to ensure that your diet includes these thiamine-rich foods regularly to meet your body's requirements for this essential nutrient.
Signs of vitamin B1 (thiamine) deficiency can be subtle and often overlooked.
Common symptoms of B1 deficiency
- Blurry vision: Difficulty seeing clearly.
- Delirium: Severe confusion and disorientation.
- Fatigue: Feeling unusually tired or weak.
- Heart: Various heart abnormalities can develop.
- Irritability: Increased feelings of frustration or anger.
- Loss of appetite: A decreased desire to eat can lead to unintentional weight loss.
- Nausea and vomiting: Feeling sick to your stomach or vomiting.
- Nerve damage: Tingling or numbness in the arms and legs.
If you suspect you might have a thiamine deficiency, consult a healthcare professional for proper diagnosis and treatment.
Benefits of B1
- Alcoholism Relief: B1 can fend off the deficiencies caused by cirrhosis, infections, hyperthyroidism, and the other effects of alcoholism.
- Anti-Ageing: Vitamin B1 works as a powerful antioxidant, which helps protect the body from the signs of ageing like wrinkles, age spots, and other age-related conditions that regularly affect the organs.
- Appetite Improvement: B1 can significantly improve appetite and mental alertness.
- Blood Sugar Management: For unclear reasons, people with Type 1 and Type 2 diabetes tend to have low thiamine levels. Researchers are studying whether raising thiamine levels through supplements can improve blood sugar and glucose tolerance. Experts are also interested in whether thiamine supplements can ease diabetes-related neuropathy. This condition causes symptoms like peripheral neuropathy, pain, tingling and burning sensations. You may also lose sensation in your feet and develop diabetes-related foot ulcers.
- Brain Disease Prevention: The brain needs thiamine-generated energy to help you think and remember. Severe thiamine deficiency can lead to Wernicke-Korsakoff syndrome, which affects brain health and causes symptoms like Alzheimer’s disease. People with alcohol use disorder are most at risk because long-term alcohol use interferes with the body’s ability to absorb vitamins. They’re also more at risk because the calories they consume primarily come from alcohol, which doesn’t contain thiamine. People who have had gastric bypass surgery are also at risk for Wernicke-Korsakoff syndrome. Nonhuman studies indicate that chronically low levels of thiamine can lead to protein build-up in the brain. These proteins form plaques and tangles that cause brain cells to die. These events occur as Alzheimer’s disease develops, so increasing thiamine amounts may help prevent or slow both brain diseases.
- Cataract Prevention: When used along with other essential nutrients, vitamin B1 can delay or prevent the occurrence of cataracts.
- Digestion: B1 also helps in the secretion of hydrochloric acid, which is essential for the complete digestion of food.
- Energy Production: Thiamine helps convert carbohydrates into energy, which is essential for maintaining energy levels throughout the day. Sugar is the principal source of energy in the body, where it is oxidised to form a usable form of energy due to the presence of vitamin B1. It is part of a complex enzyme system called the pyruvate dehydrogenase system, which helps in the oxidation of sugar. B1 is also required for the functioning of this enzyme system, which releases energy for a variety of functions in the body.
- Enhanced Mood: Adequate levels of thiamine can help improve mood and reduce symptoms of depression and anxiety.
- Eye Health: Diets containing higher intakes of B vitamins, including thiamine, are linked with a lower risk for cataracts. These cloudy areas form on your eye lenses, causing vision problems like blurred or double vision.
- Heart Health: Thiamine supports heart function by helping to maintain proper muscle tone and preventing cardiovascular diseases. It helps treat specific causes of heart failure. As many as 1 in 3 people with congestive heart failure have a thiamine deficiency. Not getting enough thiamine in your diet can lead to a type of heart failure called cardiac or "wet" beriberi. “Beriberi is the medical term for diseases caused by thiamine deficiency. Cardiac or "wet" beriberi causes congestive heart failure, swelling in the legs (oedema), difficulty breathing and neck veins that stick out. Some studies indicate that taking thiamine supplements every day can improve these symptoms.
- Immune System Strengthening: B-complex vitamins, including thiamine, keep your immune system healthy and minimise stress-induced inflammation. A healthy immune system can better protect your body from germs, infections and illnesses. Some authorities call vitamin B1 "the anti-stress vitamin" because it helps your body cope during stressful situations.
- Improved Digestion: It aids in producing hydrochloric acid, which is necessary for proper digestion.
- Memory Improvement: Vitamin B1 can improve memory and concentration power. It is also used in the management of many nervous disorders such as multiple sclerosis and Bell’s palsy. It is better known as a "morale vitamin" for its positive impact on the nervous system and a healthy mental attitude.
- Nervous System Support: It plays a crucial role in the proper nervous system functioning, helping to maintain healthy nerve cells and improve cognitive functions. Dry beriberi affects your nervous system. Your nervous system sends signals from your brain to your body, telling it what to do. It controls your movements, thoughts and automatic responses, such as breathing and digestion. Dry beriberi has the most significant effect on your peripheral nerves, which send signals to your brain to help you feel sensations like hot and cold. Peripheral nerves also aid balance and coordination. Dry beriberi can cause peripheral neuropathy, and these symptoms include clumsiness or loss of balance, lower leg paralysis, loss of sensation in your feet (making walking difficult) and hands (so you can’t feel temperatures or textures), muscle weakness, nerve pain or a pins-and-needles sensation.
- Nerve Protection: Vitamin B1 helps in the proper development of myelin sheaths around nerves. A deficiency of this vitamin may result in the degeneration of these sheaths, which can result in nerve damage and death.
- Red Blood Cell Production: Vitamin B1 plays an important role in the production of red blood cells, which keep you healthy, active, and energised.
- Sleep Enhancer: Take in supplement form before retiring to effect an improved sleep cycle.
Supplement
- Vit B1 - 100-300 mg daily - Benfotiamine Bioavailable Vit B1 Recommended (See Appendix) - Can be taken before retiring to effect an improved sleep cycle.
Contra-Indications
Thiamine may cause the following side effects:
- Diarrhoea
- Nausea
- Stomach-ache
Allergy symptoms may also occur, including difficulty breathing, facial or throat swelling, confusion or dizziness, and a tight throat.
People with these symptoms should immediately seek emergency care.
Thiamine-rich foods
- Acorn Squash: This is a tasty winter squash with orange flesh. It offers a wide range of nutrients and is exceptionally rich in thiamine. 240 grams of cooked squash provides 29% of the daily value of the vitamin.
- Asparagus: This is among the tastiest vegetables and is nutritious, too. It is one of the best vegetable sources of thiamine, providing 24% of the daily value per 240 gram serving when cooked.
- Bagel (Whole Wheat): Just like rye bread is more nutrient-rich, bread made from genuine whole wheat is also. For instance, a regular whole wheat bagel provides 35% of the daily value of thiamine.
- Black Beans: Black beans are another thiamine-rich legume. 240 grams of cooked black beans supply 35% of the daily value.
- Black Turtle Beans: Although they look like black beans, black turtle beans are an entirely different legume. However, they are equally high in thiamine: 240 grams of cooked black turtle beans provide 35% of the daily value.
- Bratwurst: This is a type of German sausage that features pork and a variety of seasonings. Due to its pork content, bratwurst is relatively high in thiamine, with a 75-gram sausage providing 29% of the daily value.
- Chicken Liver: This offers significant quantities of vitamins B5, B12, and all the B vitamins. It also includes thiamine, with an 85-gram serving of cooked chicken liver supplying 21% of the daily value.
- Edamame: These are fresh, immature soybeans, often seen as a vegetable. For a serving of 240 grams, cooked edamame offers 25% of the daily value of thiamine.
- Fish Roe: This may have somewhat of an acquired taste and can be expensive. However, it offers impressive nutritional value and provides many essential nutrients. Among these nutrients, cooked fish roe offers 7% of the daily value for thiamine per 28-gram serving.
- Flax Seeds: These are an excellent source of nutritional value. They provide fibre, protein, essential fatty acids, and other B vitamins, such as folate. 28 grams provide 39% of the daily value.
- Fortified Breakfast Cereal: 240 grams of fortified cornflakes has 0.3 milligrams of thiamine or 28 per cent of the daily value. Always check the back of the cereal box to ensure it's fortified with vitamins and minerals, and opt for whole-grain cereals to get more fibre and protein.
- Fruits: Bananas and oranges are among the fruits that provide vitamin B1.
- Green Peas: Green peas are a member of the legume family and offer a nutrient profile like other legumes. They provide 33% of the daily value for thiamine per 240-gram serving.
- Ground Pork (Cooked): This offers more thiamine than other types of meat, and ground pork provides 50% of the daily value for thiamine per 85-gram serving. This includes vitamin B1, a good source of riboflavin (B2) and niacin (B3).
- Ham: Since this is a form of pork, it is also an excellent source of thiamine. One thick slice (63 grams) of cooked ham supplies 33% of the vitamin’s daily value.
- Hemp Seeds: These are high in thiamine and are one of the best sources of niacin. 28 grams provide 30% of the daily value for thiamine.
- Lentils: Like all legumes, lentils offer a good mix of B vitamins. Among these B vitamins, 240 grams of cooked lentils supply 28% of the daily value of thiamine.
- Long-Grain Brown Rice: Since it still contains rice bran, brown rice offers a broader range of nutrients than white rice. Among these nutrients, brown rice is a good source of thiamine—240 grams of cooked long-grain brown rice supply 29% of the daily value.
- Macadamia Nuts: A 28-gram serving of macadamia nuts—or about 10 to 12 kernels—contains 0.3 milligrams, or 28 per cent of the daily value for vitamin B1. Mix the crunchy nuts into a DIY trail mix for a heart-healthy and energising snack.
- Mussels: These are among the most nutrient-rich seafood options. They are also high in thiamine, with a 240-gram serving providing 38% of the daily value.
- Navy Beans: These are small white legumes that are very nutritious. A 240-gram serving of cooked navy beans offers 36% of the daily value of thiamine.
- Pecan Nuts: A 100-gram serving of unsalted pecans contains 0.64 mg of vitamin B1. They also contain various other nutrients, including vitamins B2, B3, B6, C, E, and K; folate; and beta carotene. Additionally, pecans provide the essential calcium, magnesium, iron, phosphorus, potassium, zinc, copper, and selenium minerals.
- Pepperoni: This is an American style of salami that usually combines pork, beef, and seasonings. Due to its pork content, pepperoni offers a good amount of thiamine—13% of the daily value per 56-gram serving.
- Pine Nuts: Although somewhat lesser-known than other nuts, pine nuts are delicious – they’re one of the significant ingredients in the condiment pesto. These nuts offer good nutritional value, too. 28 grams provide 29% of the daily value of thiamine.
- Pistachio Nuts: Arguably one of the tastiest nuts, pistachios are also an excellent source of nutrients. These nutrients include thiamine, with pistachios offering 16% of the daily value per 28-gram serving.
- Pork Chop (Lean): This is another form of pork that provides a good amount of thiamine and other B vitamins, such as B6 and B12. A cooked large pork chop offers 64% of the vitamin’s daily value.
- Rainbow Trout: This contains B vitamins, particularly vitamin B12 and niacin. It also provides a good amount of thiamine, with an 85-gram serving of cooked trout providing 10% of the daily value.
- Rye Bread: Bread made with rye tends to be more nutrient-dense than regular bread made with white flour. A two-slice serving provides nearly a quarter of the daily value for thiamine with 23%.
- Salmon: This is another oily fish with a good thiamine source. An 85-gram serving of cooked farmed Atlantic salmon offers 24% of the daily value for the vitamin. Salmon is also rich in choline, a nutrient like the B vitamins.
- Sunflower Seeds: These seeds are nutrient-rich, providing 35% of the daily value for thiamine per 28-gram serving. Every 100 g of sunflower seeds contains 0.106 mg of vitamin B1. Unsalted sunflower seeds also contain many other essential nutrients, including vitamins B2, B3, B6, C, E, and K; folate; and beta carotene. Additionally, they contain the minerals calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and selenium.
- Tofu: This popular Chinese food is made from curdled soy milk. It is a bean curd with moderate thiamine, offering approximately 12% of the daily value per 85-gram serving.
- Tuna: This nutritious oily fish is a rich source of thiamine. An 85-gram serving of cooked tuna offers 20% of the daily value for the vitamin.
- Vegetables: Potatoes, asparagus, and kale all contain thiamine.
- Wheat Bran: The outer layer of the wheat kernel is known as "wheat bran", a rich source of fibre, vitamins, and minerals. Wheat bran is high in most B vitamins and offers 25% of the daily value for thiamine per 240-gram serving.
- Wheat Germ: The germ of a cereal grain reproduces and helps grow a new plant. 28 grams provides 39% of thiamine's daily value.
Uses in Allopathy
People with peripheral neuropathy, an inflammation of the nerves outside the brain, may require thiamine to treat low levels of vitamin B1.
People with ulcerative colitis, persistent diarrhoea, and poor appetite may also require thiamin. Someone in a coma may require thiamine injections.
Thiamine supplements may also be necessary for people who experience:
- Gastric bypass surgery
- Hyperthyroidism
- Malabsorption syndrome
- Renal replacement therapy
- Severe, prolonged vomiting
People who are pregnant, lactating, or use diuretics may also benefit from vitamin B1 supplements.
Appendix
Recommended - Benfotiamine - Bioavailable Vit B1
Manufacturer's Product Information:- Bioavailable Vit B1: Discover the enhanced way to support your nerve health and glucose metabolism with our thiamine vitamin B1 supplement, a high-absorption derivative of Vitamin B1. This Benfotiamine 300 mg your daily dose of energy metabolism aid, helping your body efficiently process sugars and fuel your activities without missing a beat.
- Supports Nerve Health: Say goodbye to nerve discomfort and hello to a life of clarity and comfort. Our vitamin B1 Benfotiamine capsules are meticulously designed to nourish your nerves, ensuring they communicate smoothly and effectively, so you can move, touch, and feel your best every day.
- Boosts Glucose Metabolism: Keep your energy levels steady and your mind sharp with our premium formula B1 vitamin thiamine high strength that supports a healthy glucose metabolism. By aiding in the proper breakdown and use of sugars, our Benfotiamine vitamin supplement helps manage your energy sources more effectively, keeping you active and alert.
- Enhances Immune System & Neuron Communication: Strengthen your body's defence mechanisms and enhance neuron interactions. Our supplement not only activates your immune system but also supports the critical communication between your neurons, fostering a healthier, more responsive nervous system.
- Made in the UK - Vegan, Non-GMO, Gluten-Free: Trust in the purity and quality of our Benfotiamine capsules. Crafted with care in the UK, our product is a beacon of health for those on a vegan diet, and it's free from GMOs and gluten, ensuring your well-being is never compromised.
Source: The nutritional values in this post were sourced from the USDA’s Food Data Central Database.
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