What is Thiamine?
Thiamine is a water-soluble B vitamin also known as vitamin B1. Once absorbed by the body, thiamine is converted to thiamine pyrophosphate (TPP), its active coenzyme form. In this form, thiamine is a cofactor in many chemical reactions throughout the body.
Different Forms of Thiamine
In general, thiamine can be seen in supplements as TPP, benfotiamine, and thiamine HCl (plain thiamine). Unfortunately, the direct supplementation of TPP does not provide added benefit, as the molecule is stripped of its phosphate groups during digestion and is absorbed only as thiamine. Thiamine absorption is controlled by transport molecules in the digestive tract and in the membrane of each cell. Uptake of vitamin B1 by these molecules is limited to approximately 12mg of thiamine per time. Interestingly, another form of vitamin B-1, known as "benfotiamine," is a thiamine precursor that is more readily absorbed across the digestive tract and into cells, which is then quickly converted to TPP.
Key Health Advantages of Thiamine Vitamin B-1
Brain and Nerve Cells
By acting as a cofactor in various cellular reactions, thiamine enhances the circulation of blood to the brain and maintains the function of nerve cells. This allows thiamine to play a role in optimizing brain function and learning capacity.
Metabolism and Body Maintenance
Vitamin B1 is also required for the formation of red blood cells, to allow for proper oxygen transport throughout the body. It is also required for the formation of stomach acid to allow for proper digestion. Thiamine helps to regulate muscle activity and ensures proper tone of both the digestive tract and heart. Energy, growth and normal appetite all depend on vitamin B-1 availability.
Antioxidant
Thiamine is also an antioxidant, which means that it protects the body from damage due to free radicals, which we are exposed to by a variety of sources in everyday life. Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients.
Co-Supplementation
Vitamin B1 is absorbed in the small intestine by a transport molecule that requires folic acid. As such, supplementation with folic acid while supplementing with vitamin B1 is often a good idea. For more information on folic acid, please click here. All of the B vitamins work together and are best used by the body in a B complex. B complex supplements generally include vitamin B1.
Signs of Vitamin B1 Deficiency
Deficiency in thiamine is a condition known as "beriberi", which comes in two main forms in adults: dry and wet. Dry beriberi appears as reduced sensation and/or tingling in the hands and feet, as well as impaired reflexes and irregular movement in the arms and legs. Wet beriberi appears as mental confusion, edema, heart failure, and wasting of the muscles. Vitamin B1 deficiency is rare in Western society and is generally seen only in alcoholics as Wernicke-Korsakoff syndrome. This syndrome appears as deterioration of brain function, paralysis of eye movements, abnormal stance, and memory loss. Vitamin B-1 deficiency can also result in blindness due to death of the optic nerve, the major nerve that carries visual information from your eyes to your brain. In general, elderly people and those with impaired digestion tend to be slightly deficient in most B vitamins.
How Do I Increase My Vitamin B1 Intake?
All of the B vitamins work together and are best used by the body in a B complex, which is why many B complex supplements include thiamine in them. If more supplementation of vitamin B-1 is needed, it should be taken in addition to a good B complex. Most B vitamins are water-soluble, so any extra from a large dose is easily flushed out of the body. Because of this, it is best to take lower dosages of a B complex several times a day, rather than one large dose. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules - if your digestion is healthy, then the tablet form is usually suitable for most people.
Important Information
Vitamin B1 is depleted by the use of antibiotics, sulfa drugs, oral contraceptives and anti-seizure medications, like Dilantin. Heavy consumption of alcohol, caffeine and sugar decreases levels of vitamin B1 in the body. Dosages exceeding 300mg daily can be associated with liver damage, tremors, edema and rapid heart rate.
