Thiamin, or possibly better known as Vitamin B1, is an essential nutrient responsible for the body’s ability to convert food to energy.
- Sweet potatoes with skin – 1.65 mg each
- Fortified cereal – 2.11 mg per cup
- Enriched grains – .13 to .15 mg per serving
How much is needed?
- RDA (recommended daily amount) for women is 1.1 mg and for men is 1.2 mg
- Thiamin has a short 1/2 life, meaning that it takes a Thiamin deficiency only about 10-20 days to develop
- Thiamin is stored in the muscles, therefore, the more you exercise, the more Thiamin you will require
- Thiamin also takes part in metabolizing proteins
- Thiamin generates NADPH (niacin, another micronutrient) that is used as a reducing agent that protects against oxidative stress in the body
What limits Thiamin availability?
- Antithiamin factors inhibit the absorption and availability of thiamin and are commonly found in raw fish, which contains thiaminase (an enzyme that destroys thiamin). This enzyme can be destroyed by cooking the fish.
- Polyhydroxyphenols are found in coffee, tea, blueberries, red cabbage, etc, and oxidize the thiazole ring (geek alert!) which is the portion of the thiamin molecule that takes part in coenzyme functions.
- Literally means, “I can’t, I can’t”
- the result of a diet that is carb rich and thiamin deficient
- symptoms include muscle weakness, muscle wasting, and peripheral neuropathy
Thiamin & Diabetes Mellitus
- Interestingly enough, Diabetic patients have been shown to be thiamin deficient
- This may explain the vascular issues associated with diabetes, such as damage to kidneys and nerves, and even heart disease
- Interesting video you must watch:
Uncommon or Common?
- Thiamin deficiency in the United States is uncommon because our government fortifies our grains
- Countries that consume diet high in polished right and raw fish (Asian countries) are more susceptible to Thiamin deficiency