Vitamin B1 deficiency: most effective dietary supplements

Vitamin B1, also known as thiamine, is a water-soluble vitamin essential to many metabolic processes in the body. It plays a crucial role in converting carbohydrates into energy, acting as a coenzyme in the metabolism of sugars and amino acids. The active form of thiamine, thiamine diphosphate (TDP), is indispensable for the function of the enzymes responsible for ATP production, the primary energy molecule of cells. In other words, thiamine is vital for cellular energy production, a process essential for all tissues but particularly for the brain, heart, and muscles. In addition to its role in energy production, thiamine also contributes to nerve conduction and the synthesis of neurotransmitters, making it essential for cognitive and neurological health. The human body stores only a small amount of thiamine, requiring a regular dietary intake to avoid deficiencies.

Dietary sources of thiamine

Thiamine is naturally found in a variety of plant and animal foods. Thiamine-rich sources include whole grains, legumes, nuts, seeds, pork, poultry, fish, eggs, and leafy green vegetables. Brewer's yeast, as well as other yeast-based products, is also an excellent source of thiamine. However, thiamine is sensitive to heat and cooking, which can reduce its concentration in foods. The refining of grains can also remove much of the thiamine present in the grain's outer layer.

Symptoms and consequences of thiamine deficiency

Thiamine deficiency, although rare, can have serious health consequences. Early signs of thiamine deficiency include fatigue, muscle weakness, nervousness, a tendency toward depression, as well as digestive disturbances such as loss of appetite and constipation. If the deficiency is not corrected, it can progress to more serious conditions such as beriberi and Wernicke-Korsakoff syndrome.

Supplementation and prevention of deficiencies

Some populations are more likely to develop thiamine deficiency due to factors that increase their needs or reduce the absorption of this essential vitamin. Risk factors include hyperthyroidism, pregnancy, breastfeeding, acute infections, increased carbohydrate intake, folate deficiency (vitamin B9 and B12), intense physical exertion, and rapid growth in adolescents. People with chronic conditions such as liver disease, alcoholism, type 1 and type 2 diabetes, as well as those on chronic dialysis or taking long-term diuretics, are also at increased risk of developing thiamine deficiency. Prevention of thiamine deficiency is mainly based on a balanced diet rich in thiamine sources. For at-risk individuals, thiamine supplementation may be necessary. Recommended doses to prevent deficiencies generally range from 1.2 mg per day for women to 1.5 mg per day for men, but they may be higher in certain conditions. In cases of severe deficiency, higher therapeutic doses of thiamine, administered orally or intravenously, are necessary to correct the deficiency and prevent serious complications.