Fwd: Thiamin (B1)

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Thiamin (B1) Vitamin B1

Thiamin (B1)

Thiamin, also called vitamin B1 or aneurine, was the first B vitamin ever

discovered. This water-soluble vitamin is found in virtually every cell in the

body. Water-soluble vitamins are stored in the body in very limited amounts and

are excreted through the urine. For this reason, it is a good idea to have them

in your daily diet. Thiamin is also available as a supplement and by

prescription as an injection.

Function Thiamin helps to process carbohydrates, fats, and proteins.

Specifically, it is needed to make adenosine triphosphate, or ATP, the body’s

main energy-carrying molecule. Thiamin is also necessary for memory and other

brain functions.

 

Recommended Intake Age Group Recommended Dietary Allowance (RDA)

(mg/dL) Females Males 0-6 months 0.2 Adequate Intake (AI) 0.2 (AI)

7-12 months 0.3 (AI) 0.3 (AI) 1-3 years 0.5 0.5 4-8 years 0.6 0.6

9-13 years 0.9 0.9 14-18 years 1.0 1.2 19 and older 1.1 1.2

Pregnancy and Lactation 1.4 n/a

Thiamin Deficiency Thiamin deficiencies are rare in the United States

because thiamin is added to refined grains. However, deficiencies do sometimes

occur. Symptoms of thiamin deficiency include:

 

Fatigue

Weak muscles

Muscle ache

Insomnia

Dizziness

Low blood pressure

Numbness and tingling in arms and legs

Nausea and vomiting

Anorexia

Constipation

Depression or mood swings

Thiamin deficiency was more common before thiamin was added to refined grains.

This deficiency can lead to beriberi, a disease that affects the cardiovascular

and nervous system.

 

Thiamin Toxicity There have been no adverse effects reported with taking

too much dietary thiamin—the body excretes any excess amount that is consumed.

In rare instances, coughing, hives, itching swelling, and breathing difficulties

have occurred from thiamin injections given by doctors.

 

Major Food Sources Thiamin is mostly found in whole-grain and enriched

grain products like bread, pasta, rice, and fortified cereals. These foods are

enriched with thiamin because the vitamin is often lost during the refining

process. Pork, liver, and other organ meats are naturally high in thiamin. This

table lists good food sources of thiamin.

Food Serving Size Thiamin Content

(mg) Spirulina seaweed 3.5 oz 2.38 Ham, cured (4-5% fat), roasted 3.5

oz 1.03 Pork, lean, roasted 3.5 oz 0.58 Bagel, 3.5” (plain, egg, onion,

or poppy seed) 1 bagel 0.38 Catfish, farm-raised 3 oz 0.36 Pita bread,

white 1 pita 0.36 Baked beans 1 cup 0.34 Pinto beans 1 cup 0.32

Salmon, Atlantic, cooked 3 oz 0.29 Sun dried tomatoes 1 cup 0.29

Kidney beans, red, boiled 1 cup 0.28 English muffin 1 muffin 0.25

Potato, baked 1 medium potato 0.24 Cassava, raw 3.5 oz 0.23 French

beans, boiled 1 cup 0.23 Pineapple, canned 1 cup 0.23 Orange juice,

fresh 8 fl oz 0.22 Tomato paste, canned ½ cup 0.20 Trout, farm-raised

3 oz 0.20 Avocado 1 medium avocado 0.19 Brown rice, long grain, cooked

1 cup 0.19 Yellow corn, boiled ½ cup 0.18 Acorn squash, baked, cubed ½

cup 0.17 Carrot juice, canned 6 fl oz 0.17 Raisins, seedless 2/3 cup

0.16 Mussels, blue 3 oz 0.14

Oysters, canned 6 medium oysters 0.13 Watermelon, raw 1 cup 0.13

Mandarin oranges, canned ½ cup 0.10

Health Implications Populations at Risk for Thiamin Deficiency

The following populations may be at risk for thiamin deficiency and may

require a supplement:

 

Chronic alcoholics

People being treated with hemodialysis or peritoneal dialysis

People with malabsorption syndromes

People with congestive heart failure , Crohn’s disease , anorexia , folate

deficiency, and multiple sclerosis

People taking loop diuretics like furosemide (Lasix)

Cancer patients on chemotherapy

Beriberi

A severe thiamin deficiency, though rare in the United States, can cause the

disease beriberi. Beriberi can damage the heart and the nervous system. Symptoms

include fatigue, diarrhea, weight loss, memory loss, and heart failure. This

condition is still seen in alcoholics, in people who’s ability to absorb thiamin

is impaired, and in developing countries where foods are not fortified. Treating

beriberi with vitamin B1 cures most cases, though severe deficiency can cause

irreversible damage.

Korsakoff’s Syndrome

A deficiency of thiamin can cause Korsakoff's syndrome, which mainly affects

short-term memory. Symptoms of Korsakoff’s syndrome include difficulty with

walking and balance, paralysis of some of the eye muscles, confusion, and

drowsiness. It is often caused by alcoholism and also occurs with forms of brain

damage such as tumors, head injuries, and strokes. Treatment of Korsakoff’s

syndrome involves intravenous thiamin and oral thiamin supplements over many

months. If alcoholism is the cause, that also needs to be treated.

Congestive Heart Failure

In people with congestive heart failure (CHF), the heart's ability to pump

weakens, and fluid begins to accumulate in the lungs and legs. Loop diuretics

are often prescribed to treat CHF; however, these drugs can deplete the body of

thiamin. Since thiamin is required for normal heart function, this can cause

problems. Thiamin supplements appear to help.

Conditions That May Increase Need for Thiamin

While thiamin deficiency in a healthy person is uncommon, there are conditions

that can increase the need for thiamin, making a deficiency possible. If you

have any of the following conditions, talk with your doctor about your thiamin

needs:

 

Alcoholism

Burns

Fever (continuing)

Illness (continuing)

Intestinal disease

Diet high in simple carbohydrates

Total parenteral nutrition

Eating disorders

Severe infection

Dialysis

Cancer

Major depression

Pregnancy and breastfeeding

AIDS

Prolonged diuretic use

Surgical removal of the stomach

 

Tips for Increasing Your Thiamin Intake: To help increase your intake of

thiamin:

 

Add sun-dried tomatoes, French beans, or yellow corn to your favorite chili

recipe.

Make a fruit salad with mandarin oranges, pineapple, raisins, orange juice,

watermelon, and your other favorite fruits.

Slice an avocado. Add a little balsamic vinegar and pepper, and scoop out for

a snack. Or, mash the avocado and mix with chopped tomatoes and red onions for a

refreshing salsa.

Bake a potato. Poke holes in the potato and cook at 350° F for 45-60 minutes

(or microwave for 6-8 minutes).

Try Cajun catfish. Coat a catfish fillet with a little olive oil and sprinkle

with flour, pepper, and Cajun seasoning. Broil or bake the catfish at 400° F

until golden brown and fish flakes when tested with a fork (approximately 10-15

minutes).

Spread lox on a bagel. Start with light cream cheese on a bagel. Then add lox

(smoked salmon), lettuce, red onion, and capers.

 

 

RESOURCES:

American Dietetic Association

http://www.eatright.org

 

Food and Nutrition Information Center

http://www.nal.usda.gov/fnic

 

 

References:

Jordan J, Patel M, Jordan F, eds. Thiamine: Catalytic Mechanisms in Normal

and Disease States. New York, NY: Marcel Dekker; 2003.

 

Thiamine. (Monograph.) Alternative Med Rev. 2003;8:59.

 

 

Last reviewed February 2007