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Thiamine (vitamin B1) fights stress and increases energy

Thiamine (vitamin B1) is classified as one of the B vitamins. All B vitamins are water-soluble, that is, the body does not store them and needs to be replenished daily. Small amounts of Thiamine (vitamin B1) are found in virtually all foods.

However, thiamine (vitamin B1) deficiency is among the most common nutritional deficiencies, because it is fragile and is among the nutrients most prone to destruction by processing. At each step along the way, from storage to cooking, a good part of the content of Thiamine (vitamin B1) in food is lost.

Thiamine function (vitamin B1)
Thiamine (vitamin B1) enters the formation of ATP (adenosine triphosphate), a molecule that every cell in the body uses as an energy source. All B vitamins, including B1, help the body convert the carbohydrates ingested into fuel (glucose) for body function. They also help in the metabolism of fats and proteins.

Benefits of Thiamine (vitamin B1)
The B-complex vitamins contribute to a healthy liver, and it also benefits the eyes, skin and hair. They are also involved in the proper functioning of the nervous system and are necessary for brain function. Thiamine strengthens the immune system and improves the body's ability to withstand stressful conditions.

Benefits of Thiamine (vitamin B1) in research
The lack of thiamine can cause dementia. Researchers have speculated whether thiamine could help with Alzheimer's disease. Oral vitamin B1 seems to improve the cognitive function of these patients, however, the absorption of thiamine is poor in elderly individuals. Further research is needed before thiamine is validated as a treatment for Alzheimer's disease.

Thiamine may be related to heart failure, because these patients take diuretics that increase the excretion of vitamin B1. Some studies suggest that taking thiamine supplements could help.

There is preliminary evidence that indicates the action of thiamine, along with other nutrients, in reducing the risk of developing cataracts. People who eat enough protein and vitamins A, B1, B2 and B3 in the diet are less prone to the problem.

Thiamine deficiency (vitamin B1)
Because of the central role of vitamin B1 for energy metabolism, the deficiency of this nutrient impairs almost all important functions in the body. Severe and prolonged vitamin B1 deficiency affects the nervous system, the heart and digestive function, among other areas. Beriberi is a nutritional disease caused by a great deficiency of thiamine in the body, resulting in muscle weakness, gastrointestinal problems, breathing difficulties, loss of sensation in the feet and hands, mental confusion and even paralysis.

Dietary sources of Thiamine (vitamin B1)
Most foods contain small amounts of thiamine. The best sources are animal foods, such as beef, poultry, pork and organs, such as liver and heart.

Other good dietary sources include: legumes (beans, chickpeas, lentils, peas, peanuts), whole grains, wheat germ, oilseeds (mainly sunflower and flaxseed), molasses and brewer's yeast.

Among the vegetables are asparagus, broccoli, onions, zucchini, carrots, kale, tomatoes, green peas, beets, Brussels sprouts, spinach, eggplant, lettuce and mushrooms.

Recommended daily amount
If you eat a portion of legumes and a portion of seeds, you will have half the daily recommendation (RDA) for vitamin B1. Add a serving of animal protein and complete your daily requirement. The RDA for adults is 1.2 mg and for children (9 to 13 years) it is 0.9 mg. For pregnant or lactating women the RDA is 1.4 mg.

Thiamine deficiency in bariatric surgery patients
One of the most serious forms of nutritional deficiency in patients undergoing bariatric surgery is thiamine deficiency. This may occur due to reduced hydrochloric acid production, restricted food intake, frequent vomiting and rapid weight loss. To this is added the deficiency of other B vitamins, such as B12 and folate, very common in these patients.

The B vitamins work as a team to provide the cells with the necessary energy. When there is a deficiency in any component of the group, particularly folate and B12, the absorption of vitamin B1 is compromised. On the other hand, a severe vitamin B1 deficiency can lead to diarrhea, compromising the absorption of other B complex nutrients.

What hinders the absorption of Thiamine
People with heart failure, gastrointestinal disease and diabetes are at increased risk of vitamin B1 deficiency, and in these cases it is very important to restore normal levels to prevent complications from these diseases.

Elderly people have a higher risk of deficiency, due to a reduction in the ability to absorb vitamin B1 from the food they eat. Some drugs for cardiac use can affect the absorption of B1 or can accelerate its elimination, such as digoxin and diuretics. Excess coffee, cigarettes and antacids interfere with the absorption of the vitamin.

Alcohol
The most important and well-known inhibitor of vitamin B1 absorption is the abuse of alcoholic beverages. Alcoholics spend more vitamin B1 in the alcohol detoxification process, eat less vitamin-rich foods due to poor eating habits, have problems absorbing vitamin B1 in the intestine and lose it more through urine.

Side effects and risks of Thiamine
There are no reports of toxicity related to vitamin B1 intake. When the vitamin supply exceeds the RDA, the excess is simply eliminated through the urine. Reflecting the lack of evidence of toxicity, the National Academy of Sciences did not set an upper intake limit for vitamin B1.

Doses of 100 to 300 mg are often taken on medical advice, and thiamine is safe even at these doses. It is important to remember that taking any of the B complex vitamins over a long period of time can result in an imbalance of other B complex components. For this reason, it is important to associate the use of a B complex including all the B family vitamins. .