Research shows that 30 to 40 percent of American adults struggle with fatigue several times a week. There are many factors that can make you sleepy and impact your energy levels. Persistent sleepiness and brain fog could be your body trying to tell you that something is missing.
When the body lacks key nutrients that it cannot produce itself, energy and focus can take a hit. Low levels of thiamine, also known as Vitamin B1, can lead to fatigue and shifts in mood. Keep reading to learn more about thiamine deficiency and how a vitamin B1 supplement may help restore healthy energy and emotional balance.
What Role Does Thiamine Play in the Body?
Thiamine supports cellular energy and the conversion of food into ATP. Adenosine triphosphate (or ATP) is the primary energy currency in the body that powers essential processes like muscle contraction, nerve function, cellular repair and metabolism.
Here are 5 important roles thiamine plays in your overall health.
- Converts food into energy: Thiamine converts the carbohydrates you eat into ATP by activating enzymes that fuel energy-producing mitochondria. Thiamine deficiency impacts this process, leading to less energy and more fatigue.
- Supports balanced focus and brain function: Low levels of thiamine also impact neurological function and can lead to brain fog, memory recall issues, and slowed cognitive processing.
- Impacts nervous system: Low thiamine side effects can also impact nervous system function. Thiamine supports nerve conduction, which sends essential signals throughout the body. Low levels of vitamin B1 can lead to delayed signals and poor coordination.
- Helps balance a healthy mood: Because thiamine supports neurotransmitters, low levels can impact mood balance as thiamin is needed for serotonin and dopamine regulation. Imbalances in these brain chemicals could lead to anxiety, decreased motivation, and depressive symptoms.
- Supports a healthy metabolism: Thiamine works alongside key enzymes that break down food into the nutrients needed to fuel the body. If you don’t get enough thiamine in your diet or through a quality thiamine supplement, your metabolism could become sluggish.
Thiamine Deficiency Symptoms
Your body needs thiamine to function properly and cannot produce this key nutrient on its own. Low thiamine side effects include:
- Chronic fatigue or low energy: Without enough ATP in the cells, the body slows and you may feel persistently tired and low energy.
- Brain fog and focus issues: Thiamine supports neurological function through neurotransmitters. Low levels could lead to poor focus and brain fog.
- Mood instability: Studies show that people with depression show significantly lower levels of thiamine than a control group. Without a proper diagnosis, thiamine deficiency symptoms can manifest as mental health challenges.
- Tired or heavy muscles: Low thiamine side effects also impact muscle function, and can show up as tired, heavy muscles and slow movement.
- Metabolic and digestive issues: Symptoms like nausea, low appetite, or stomachaches may indicate a thiamine deficiency.
Dietary Sources of Thiamine
Looking to boost your thiamine intake through your diet? Here’s a list of the best food-based sources of thiamine.
- Pork, especially pork chops and pork tenderloin
- Enriched cereal and whole grains
- Seeds and nuts like sunflower seeds, flaxseed and macadamia nuts
- Legumes such as black beans and lentils
- Whole grains like brown rice and rolled oats
Struggling to get enough thiamine in your diet? A quality vitamin B1 supplement can help fill in the gaps.
Best Vitamin B1 Supplement Products from Natural Healthy Concepts
Wondering if low thiamine side effects from a thiamine deficiency could be the reason for your fatigue and stress? Instead of reaching for another cup of coffee, the best Vitamin B1 supplement may be just what you’re looking for.
- Cardiovascular Research Lipothiamine blends a highly absorbable form of vitamin B1 with alpha-lipoic acid (ALA) to help your body convert food into energy. Together, they support cellular health and have the potential to balance fatigue and improve overall energy.
- Source Naturals B-1500 Mg contains both thiamine and magnesium for optimal benefit. This combination was formulated to support a balanced metabolism, healthy nerve function, and focused cognitive health.
- Quantum Nutrition Labs Max Energy Bs offers a groundbreaking probiotic fermented B vitamin, which may provide liver, brain, energy and mood support. This easy-to-take liquid supplement can be mixed in water or juice for daily vitamin B1 supplementation.
FAQs
Still have questions about the best Vitamin B1 supplement or medical considerations around taking thiamine supplement products? Natural Healthy Concepts has some answers to common questions about thiamine below.
Is there anyone who should avoid taking a Vitamin B1 supplement?
Yes, individuals undergoing chemotherapy or those with uncontrolled hypothyroidism, kidney failure, or thiamine allergies should talk with their doctor before starting a thiamine supplement.
Are thiamine or vitamin B1 levels checked on routine bloodwork?
No, thiamine is not typically checked on a routine CBD or lipid panel. Thiamine deficiency is not common in the developed world, meaning low thiamine is often suspected before any tests are run.
How long will it take to reverse thiamine deficiency symptoms?
Recovery timelines vary. Typically, early symptoms improve within a week, while more noticeable changes may take up to six weeks. More serious neurological symptoms could take as long as 3 to 6 months to resolve.
Thiamine may be a lesser-known nutrient, but insufficient intake can have a major impact on the body. If you are not getting enough thiamine in your diet or suspect you may be low in this key B vitamin, a quality thiamine supplement may be helpful. As always, it’s best to check with your health care provider before starting a new supplement to avoid medication interactions and rule out other health considerations.
Thiamine deficiency can be serious, but by paying attention to your symptoms and nutrition, you may be able to reclaim healthy energy levels, clearer focus, and greater overall sense of health and well-being.
* These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
