Micro Nutrients Part 2, Vitamin B1 (Thiamine)
Vitamin B is actually a complex of eight different water soluble compounds. Today we’re going to talk about Vitamin B1 otherwise known as Thiamine. Discovered in 1910 by Umetaro Suzuki, it wasn’t recognized as a vitamin until much later. The original name was aberic acid due to the fact that deficiency caused a disease by the name of beriberi, which is common in people whose diet consists of mostly white rice, also alcoholics and those who undergo gastric bypass surgery. Symptoms include nerve damage, heart problems, loss of appetite, lassitude, weight loss, emotional disturbance, impaired senses, weakness, joint pain, irregular heart rate, swelling, increased lactic acid buildup, and in advanced cases heart failure or even death.
From www.wikipedia.org: “There are four known natural thiamine phosphate derivatives: thiamine monophosphate (ThMP), thiamine diphosphate (ThDP) or thiamine pyrophosphate (TPP), thiamine triphosphate (ThTP), and the recently discovered adenosine thiamine triphosphate (AThTP).”
Thiamine is involved in cellular energy production, carbohydrate & fatty acid metabolism, and the breakdown of alcohol. It is vital to a healthy nervous system, as well as the growth of skin, hair, and blood cells. Acetylcholine, a key neurotransmitter, requires Thiamine for synthesis. The same neurotransmitter is what makes nerve gas so dangerous. Sarin, VX and other organophosphates interrupt it’s production causing severe muscle spasms.
Digestive diseases such as colitis, diverticulosis, and celiac disease, protein or folate deficiencies or large intakes of raw freshwater fish and shellfish (which contain an enzyme that breaks down Thiamine) can severely impact absorbtion. While the body can store some small quantities, regular intake is necessary for health.
Minimum intake is about 1.4g , with 5-15 mg considered very beneficial. Some research has suggested that much higher doses in the range of 50mg are beneficial in terms of mental clarity. In addition high dosage (over 100mg) causes humans to emit an odor that is undetectable to us, but drives off female mosquitos. As it is water soluble, overdose is extremely rare, and nearly impossible using oral forms. Direct injection overdose can cause problems including headache, irritability, hyperthyroidism, insomnia and in rare cases even anaphylactic shock.
Some natural sources of Thiamine include:
Pork, Oats, Wheatgerm, Pecans, Pistachios, Green Peas, Kidney Beans, Brazil Nuts, Ham, Liver, Scallops, Chickpeas, Cod, Cashews, Barley, Beef, Spinach, Navy Beans, Pinto Beans, Bananas, Goji Berries, and Brown Rice.
There is some limited evidence that Thiamine can improve brain function for the elderly, those with Alzheimer’s or autism. Smoking, sulfa drugs, and caffeine intake can all impair Thiamine absorption, and thus raise intake requirements. Magnesium and Vitamin C can actually increase absorption rates.
Tags: Diet, Nutrition, Supplements, Vitamins