Thiamine, or vitamin B-1, belongs to the B complex of vitamins. The B complex also includes vitamin B-2, or riboflavin; vitamin B-3, or niacin; vitamin B-5, or pantothenic acid; vitamin B-6, or pyridoxine; vitamin B-7; vitamin B-12; and folic acid. Like other B vitamins, thiamine is an important factor in maintaining overall health and wellness. See your doctor if you have questions about your thiamine intake and to discuss vitamin supplements.
Identification and Function
Thiamine was one of the first vitamins to be discovered, according to the Linus Pauling Institute. It is a water soluble vitamin, meaning it is not stored by the body and is excreted in the urine. Therefore, thiamine needs to be obtained from dietary sources to prevent nutritional deficiency. Thiamine is an important component of the coenzyme thiamine pyrophosphate, which aids in glucose metabolism and nerve functions. It also helps the heart to function properly.
Beriberi
Severe thiamine deficiency leads to a condition called beriberi. The word "beriberi" means "I can't, I can't" in Sinhalese, and refers to the severe muscle weakness that often accompanies the disease, which can make patients unable to stand. Beriberi affects the cardiovascular, nervous, muscular and gastrointestinal systems, and is often described as wet, dry or cerebral. Wet beriberi primarily affects the cardiovascular system, and dry beriberi affects the nervous system. Cerebral beriberi is often observed in chronic alcoholics, and can result in Wernicke-Korsakoff syndrome, a type of psychosis.
Mild Deficiency
Beriberi is an extreme instance of thiamine deficiency. However, even low thiamine levels can cause undesirable health symptoms, such as irritability, fatigue, loss of appetite, loss of sleep, weight loss and abdominal discomfort. As deficiency becomes more severe, the symptoms escalate if left untreated and may result in beriberi. According to Sally Fallon's book, "Nourishing Traditions," thiamine deficiency has also been linked to anorexia and other eating disorders.
Preventing Deficiency
Adult men ages 19 and older need 1.2 mg of thiamine per day, and women need 1.1 mg. Women need higher amounts when they are pregnant or breastfeeding, with a recommended intake of 1.4 mg per day. You can get thiamine from foods like whole grains, lentils, peas and brown rice. In developed countries, alcoholism is the most common cause of thiamine deficiency. If you take diuretics, you might also need to take thiamine supplements to ensure adequate intake.
Member Comments