What is Thiamine used for?

Wednesday, January 24, 2024

What is Thiamine used for?

Thiamine is one of the B-complex vitamins known as vitamin B1. It is an essential nutrient that our bodies require for proper functioning.

It is a water-soluble vitamin, which means it dissolves in water and is not stored in our bodies. Therefore, it is important to consume foods that are rich in thiamine regularly.

It is involved in various metabolic processes. Thiamine plays a crucial role in the metabolism of carbohydrates, helping convert them into energy that our bodies can use. It is also involved in the synthesis of DNA and RNA, which are the building blocks of our genetic material. Additionally, thiamine is necessary for the proper functioning of our nervous system, as it helps transmit nerve signals throughout our bodies.

Nina Thakrar our qualified pharmacist, nutritionist and homeopath recommends these Thiamine products for improving your energy levels, cognitive health, supporting your nervous system, or simply maintaining your overall health:

Solgar Vitamin B1 (Thiamin) 500mg 100's

Natures Aid: Vitamin B1 Thiamin 100mg 90's

Quest Vitamins: Thiamin 100mg (Vitamin B1) 60's

Seeking Health: Thiamin 50mg - 120 Capsules

Ecological Formulas: Allithiamine B1 50mg - 60 Capsules

Health Aid: Vegan Vitamin B1 100mg 90's

What foods contain vitamin B1?

To ensure you are getting enough thiamine in your diet, it is important to include foods that are rich in this essential nutrient. Some of the best sources of thiamine include whole grains, such as brown rice and whole wheat bread. Legumes, such as lentils and black beans. Nuts and seeds, such as sunflower seeds and almonds. Other thiamine-rich foods include lean meats, such as pork and beef. Fish, such as trout and salmon. Dairy products, such as milk and yogurt. Fruits and vegetables, particularly spinach, oranges, and peas, also contain small amounts of thiamine.

What is Thiamine used for?

Thiamine and Energy Metabolism

Thiamine plays a crucial role in the metabolism of carbohydrates, which are our body's main source of energy. It helps convert carbohydrates into glucose, which can be used by our cells to produce energy. Without adequate thiamine, our bodies may struggle to efficiently metabolize carbohydrates, leading to decreased energy levels and fatigue. In addition to its role in carbohydrate metabolism, thiamine also helps metabolize fats and proteins. This means that thiamine is involved in the breakdown and utilization of all three macronutrients, ensuring that our bodies can effectively utilize the energy from the food we consume.

Thiamine's role in Nerve Function

Thiamine is essential for the proper functioning of our nervous system. It helps transmit nerve signals throughout our bodies, allowing for the coordination of various bodily functions. Thiamine is particularly important for the functioning of our brain and spinal cord. Without adequate thiamine, our nervous system can become compromised, leading to symptoms such as numbness, tingling, and muscle weakness. In severe cases, thiamine deficiency can even result in nerve damage and neurological disorders.

Thiamine and Cognitive Health

Thiamine is also believed to play a role in cognitive health and brain function. Studies have suggested that thiamine deficiency may be linked to an increased risk of neurodegenerative diseases, such as Alzheimer's disease and Parkinson's disease. Thiamine is involved in the synthesis of neurotransmitters, which are chemicals that transmit signals between nerve cells in the brain. It also helps protect our brain cells from oxidative stress, which can contribute to cognitive decline. By maintaining optimal thiamine levels, we can support our cognitive health and potentially reduce the risk of age-related cognitive decline.

Thiamine Supplementation: Benefits

Thiamine supplementation can help ensure that individuals with higher thiamine needs are meeting their requirements. It can also be useful for individuals who follow restrictive diets, such as vegans or individuals with food allergies, as they may have a limited intake of thiamine-rich foods. However, it is important to consult with a healthcare professional before starting any supplementation regimen, as excessive thiamine intake can have adverse effects.

How much Thiamine (Vitamin B1) per day?

Age                         Male               Female

9–13 years             0.9 mg           0.9 mg

14–18 years          1.2 mg            1.0 mg 

19–50 years          1.2 mg            1.1 mg

51+ years              1.2 mg            1.1 mg

To ensure you are getting enough Thiamine, it is important to include Thiamine-rich foods in your diet, such as whole grains, legumes, nuts, and seeds.

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