Sources of Thiamin – From food and nutrition supplements
Thiamin is naturally sensitive to heat and light, therefore the nutrient content can be diminished or destroyed when preparing meals.2 To preserve the nutrient content it is best to cook thiamin rich foods for shorter durations at lower temperatures. Dietary sources with high amounts of thiamin include pork chops, peas, tuna, black beans, rice, whole grains, enriched cereals, and soy milk.1,5 Cereals, flours, rice, and other food products that are enriched undergo a fortification of certain nutrients, such as thiamin, four of the B vitamins, and iron that may have been lost during food processing.1
Thiamin found in nutrition supplements can be created using either natural whole food sources, or the synthetic forms. Many supplements such as B-complex vitamins include thiamin in addition to the other B vitamins, and it can also be found as the sole ingredient in certain products.
Recommended daily dose of Thiamin – What physicians advise
The recommended daily dose for nutrients is unique to a person’s age, gender, and other personal factors. The Food and Nutrition Board (FNB) established a recommended dietary allowance (RDA) for thiamin as a reference to meet the needs of healthy individuals. For infants the RDA has not been established, but an adequate intake (AI) level of 0.2 – 0.3 mg has been set as a guideline for nutritional adequacy. The RDA for thiamin for healthy adults is 1.2 mg/day for men and 1.1 mg/day for women.1
Most individuals within the United States consume adequate amounts of thiamin.2 However, thiamin intake can alter the nutrient’s bioavailability. When thiamin intakes are low that is when the vitamin is most bioavailable as opposed to when intakes are high the absorption process for this nutrient is much slower.1
|Recommended Dietary Allowance
|Infants (0 – 12 months)
||0.2 – 0.3 mg/day AI
|Children (1 -8 years)
||0.5 – 0.6 mg/day
|Adolescents (9 – 18 years)
||0.9 – 1 mg/day
|Adults (19+ years)
||1.1 – 1.2 mg/day
|Pregnant and Lactating Women
||1.4 – 1.5 mg/day
Table 1: Daily Thiamin Recommended Dietary Allowance (RDA) to Meet the Needs of Healthy Individuals4
Certain populations may need to be more mindful when evaluating their thiamin needs. Although thiamin is not a particular nutrient that interacts with a lot of medications, those using certain medications such as the diuretic Lasix®, or the chemotherapy drug Adrucil® may be at risk to develop a nutrient deficiency or develop a different adverse event.2 Certain antacids that contain aluminum and magnesium can also interact and inhibit thiamin absorption when taken together during meals.6 With any particular medication or health condition it is always best to consult with your primary healthcare provider before taking the Healthycell® products or any nutrition supplement.
Thiamin toxicity – Very rare
As thiamin is a water-soluble B vitamin it is easily flushed out of the body when consumed in excess amounts. Since it is not stored in fat cells of fatty tissue it does not have any known toxic effects. As thiamin is considered non-toxic, a maximum daily consumption level that may cause an adverse event, or a tolerable upper intake level (UL) has not been established.1
Thiamin deficiency, symptoms, and people at risk
Thiamin deficiency results in a disease called beriberi, a nervous system disease, which is uncommon in the United States but very common in developing countries.3 There are four forms of beriberi. Dry beriberi is found in adults which includes symptoms of muscle loss and leg cramps; Wet beriberi is characterized be severe edema which can result in heart failure; Infantile beriberi is found in newborns who are breastfed by malnourished mothers; And cerebral beriberi is described as decreased muscle coordination and paralysis of the eyes, which is also related to alcoholism.1
Alcohol can interfere with the absorption process and storage of thiamin and can lead to a nutrient deficiency or health condition called Wenicke-Korsakoff syndrome with symptoms of memory loss, confusion, and abnormal movements.1,3 In addition to alcohol abuse, other populations who are at risk of developing a thiamin deficiency include the elderly, those living in developing countries, bariatric patients, diabetics, and those diagnosed with Alzheimer’s disease and HIV/AIDS.1,2,4
Thiamin in Healthycell® Pro – Only the best form
The source of thiamin, Vitamin B1 in Healthycell® Pro is thiamine mononitrate.The dosage of thiamin in Healthycell® Pro is 5 mg in the morning formula and 5 mg in the evening formula, for a daily dose of 10 mg, satisfying 666% of the Daily Value (%DV).
The source of thiamin found in Healthycell® is thiamin HCl (hydrochloride). The dosage of thiamin in Healthycell® is 3 mg in the morning formula and 3 mg in the evening formula, for a daily dose of 6 mg, satisfying 400% of the Daily Value (%DV). Nutrition supplement labeling and food labeling guidelines use Reference Daily Intake (RDI) as the standard for dosage.