The body needs to get the right amounts of micronutrients from various vitamins and minerals so its cells can do all their vital functions well and healthy. Thiamine, or vitamin B1, is one of these micronutrients the body needs.
In this article, we will learn what thiamine is, how to get it, and the risks of its deficiency on the body's health.
What is thiamine?
Thiamine or vitamin B1 is a vitamin It dissolves in water and is found in some foods. You can also get it as a dietary supplement, body cells need thiamine to produce energy, grow, and do many vital functions. Thiamine also plays an important role in the metabolism of glucose, which is a big part of the process the body uses to supply energy to cells.
For healthy adults, they usually get the recommended amounts of thiamine from a balanced diet. The liver can store some thiamine but not much, so a steady supply of this vitamin from the diet or supplements is needed.
Recommended daily doses of thiamine
The recommended daily doses of thiamine can vary by age and if a woman is pregnant or breastfeeding, The recommended daily doses of thiamine are shown in the table below:-
| Age | Daily Dose |
| 0 - 6 months | 0.2 milligrams |
| 7 - 12 months | 0.3 mg |
| 1 - 3 years | 0.5 mg |
| 4 - 8 years | 0.6 mg |
| 9 - 13 years | 0.9 mg |
| 14 - 18 years | 1 mg for women, 1.2 mg for men |
| 19 - 51 years old | 1.1 mg for women, 1.2 mg for men |
| 51 years and older | 1.1 mg for women, 1.2 mg for men |
| Pregnant women | 1.4 mg |
| Breastfeeding women | 1.4 milligrams |
There is no set upper limit for daily thiamine doses or for taking thiamine supplements by mouth, as high doses aren’t expected to cause side effects, though some reports say otherwise.
So it’s important to check with your healthcare provider about your health and the right dose before taking any supplements, including thiamine.
Sources of Thiamine
Most people can get the recommended thiamine amounts from food because this vitamin naturally occurs in whole grains andmeats AndfishAlso, some other foods can be fortified with thiamine, like bread and milk, to make sure most people get enough from their diet.
Here are some good natural sources and fortified foods to get thiamine:-
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Long-grain white rice.
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Fortified breakfast cereals fortified.
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Fortified egg noodles.
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Salmon Trout.
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Mussels.
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Tuna.
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Acorn squash.
Thiamine deficiency
Thiamine deficiency can happen when the body doesn't get enough from food, like in people who can't eat enough, or when the body can't absorb it right due to certain health issues.
Thiamine is absorbed in the small intestine. So, increased numbers of weight loss surgeries, also called bariatric surgeries, are a risk factor for higher thiamine deficiency cases.
Healthcare providers might recommend testing thiamine levels before and after bariatric surgery to catch any deficiency early and support raising levels back to normal to avoid problems.
There are other groups more at risk of thiamine deficiency, including:-
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People with alcohol use disorder.
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People with diabetes.
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Older adults.
Symptoms of thiamine deficiency
Very low thiamine levels can cause some signs and symptoms to appear early on, which include:-
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Heart and blood vessel problems like an enlarged heart.
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Confusion.
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Loss of memory In the short term.
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Weight loss.
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Other mental problems.
More severe or long-term thiamine deficiency can cause serious complications like beriberi disease and Wernicke-Korsakoff syndrome.
Thiamine side effects
Thiamine doesn't stay long in the body, which is one reason for its deficiency. Taking thiamine isn't thought to cause harmful side effects.
But when thiamine is given intravenously to treat severe deficiencies, it can cause allergic reactions. Still, the benefits are greater than the risks in these cases. Giving the supplement slowly with fluids can help lower these risks.
Thiamine Supplements
Thiamine or vitamin B1 is often found in multivitamins, usually with other B vitamins, and it can also be taken alone as a capsule or liquid supplement.
Over the counter supplements often contain thiamine mononitrate or thiamine hydrochloride. These are stable forms of thiamine. Some supplements may include one or more synthetic forms of vitamin B1 or thiamine.
In the end, thiamine or vitamin B1 is important for basic body functions. The body doesn't store it for long, so it’s important to get a steady supply, preferably from food, or sometimes from supplements.
Source of the article :- 1.
