Thiamine (vitamin B1): What Should You Know?
Vitamins are chemical substances present in food that are essential for life because they exert various actions. Now, what is the specific role of thiamine in the body? What to know about this substance?
This dietary component, like the other vitamins, does not provide energy, however, without its intake, the body is not able to take advantage of the nutrients that are supplied by food. Find out more details in this article.
What is thiamine and what is it for?
Thiamine, also called vitamin B1, is an organic molecule that is made up of nitrogen, carbon, hydrogen, oxygen, and sulfur. It is part of the vitamin B complex and is characterized by being soluble in aqueous media.
In addition, it is known to be unstable, since it tends to destroy itself if it is subjected to temperatures greater than 100 degrees Celsius. For example, if it is fried in a hot pan or if it is cooked under pressure.
One of the main functions of this compound is that it acts as a collaborator in the chemical reactions of the body, therefore, it intervenes in the metabolism, growth, development and functioning of cells. Specifically, it is essential in obtaining energy and conducting nerve signals, as well as in muscle contraction.
Experts on the subject study how thiamine affects health. In this sense, various investigations showed that it helps to optimize the use of carbohydrates and reduce insulin requirements in people with diabetes.
In addition, it was also shown that in individuals with heart failure, thiamine levels are low, so supplements and a greater consumption of foods that are a source of this vitamin help prevent complications.
What is the daily recommendation for this compound?
Vitamin requirements vary according to various factors. These include age, intensity of metabolism, type of work being done, and physical activity. Other external influences are also important, such as temperature variations, stress situations, fever, the use of diuretics, the presence of diarrhea or the fact of going through vital stages such as pregnancy and lactation.
Thus, the Food and Agriculture Organization of the United Nations (FAO) recommends, in moderately active subjects, a daily intake of 1 milligram of thiamine for men and 0.8 milligrams for women. One aspect to consider is that the requirements are increased in those who are pregnant or breastfeeding. In these situations, it is advisable to consume up to 1.4 milligrams a day.
What foods are a source of thiamine?
This vitamin is found naturally in various foods. In addition, those that are fortified by the food industry contain thiamine in appreciable amounts. According to the National Institutes of Health, it can be obtained by consuming the following products:
- Whole grains, whole grains and seeds: it is found, above all, in the germ and in the outer layers, so some of these are lost during milling.
- Green vegetables: chard, spinach, arugula, among other vegetables.
- Fortified foods: bread, breakfast cereals, and rice.
- Meat: especially pork and fish.
- Legumes: black beans, soybeans, chickpeas, among others.
- Nuts: nuts, especially.
In which cases should the vitamin be consumed more?
Most people get the required amount of thiamine from food. However, there is the possibility that the requirements are above the usual values in certain population groups, such as the following:
- Chronic alcoholism: malnutrition states associated with alcohol addiction cause a deficiency of vitamin group B, which leads to peripheral neuropathies in the lower limbs.
- Older adults: various aging factors impoverish the quality of the diet and the absorption of nutrients.
- People with autoimmune diseases: such as HIV / AIDS, a situation in which antiretrovirals also inhibit absorption.
- Diabetics: there seems to be a link between insulin, its secretion and its action on blood glucose, which is related to the amounts of thiamine present in the body.
- Patients who have undergone bariatric surgery.
In all these cases, commercial reinforcement presentations can be used. Supplements come in dosage forms combined with other vitamins or minerals, or contain only this substance. In general, thiamine mononitrate and thiamine hydrochloride are marketed.
Of course, it is advisable to consult with a professional to determine which is the most suitable and beneficial component for health.
Attention to thiamine deficiency: what are the consequences?
The deficiency of this substance can lead to various complications. Among the most common are loss of weight and appetite, confusion, memory loss, muscle weakness, and heart problems.
In this sense, if the lack of the vitamin is prolonged in time, a disease known as “beriberi” appears which, added to the aforementioned symptoms, produces tingling, numbness in the hands and feet and failure of reflexes.
This compound fulfills essential functions in the body. For this reason, it has to be provided in sufficient quantities through food.
Although deficiency in healthy people is rare, it can occur in certain population groups, so it would be advisable to provide a varied diet. If the doctor suggests it, it is supplemented with the use of supplements.
