Supplements

Thiamine and Vitamin B12 | Deficiency, Benefits & Dosage

Thiamine/Vitamin B

Thiamine or Vitamin B1 was the first B vitamin to be found by scientist (that’s where the 1 comes from!). It’s also used for people who have stress problems. Thiamine is also used for maintaining a positive mental attitude, preventing memory loss, enhancing learning abilities, fighting stress and increasing energy. It’s used to help reduce the effects of stress. This can lead to many related issues including weight gains and muscle loss.

Where Is Thiamine Found?

vitamin bThiamine is found naturally in beef, liver, beans, nuts, rice, oats eggs, pork and oranges. It’s very important to the nervous system, heart and of course the muscles, and it also assists in transporting electrolytes in and out of the nervous system and muscle cells, plus helps metabolize carbohydrates and assists in processing enzymes.

Thiamine Deficiency

Some people who are deficient in the vitamin can have problems with brain and muscle functions, the heart and even gastrointestinal issues. Enough of a deficiency can even cause disorders such as beriberi or Wernicke-Korsakoff syndrome. Beriberi can cause swelling in the legs, abnormal nerve function and even heart failure.

Wernicke-Korsakoff syndrome can cause memory loss, confusion and balance issues.  Alcohol can make it harder for the body to absorb Thiamine, and using things like diuretics can also cause a deficiency since thiamine is water soluble and can be flushed out. Other symptoms of deficiency include depression, emotional behavior, weakness, dizziness, insomnia, memory loss, vomiting and muscular atrophy.

Dosage of Thiamine

The normal levels of thiamine are as follows:

Males: 1.2 mg per day

Females aged 14 to 18: 1.0 mg per day

Females 19 plus: 1.1 mg per day or more if nursing


Vitamin B12

Where is Vitamin B12 Found?

Being very similar to B1 (thiamine) is also water soluble and found in various foods such as liver, meat, fish, egg and cheese. For those people who are vegan this may be a great time to use a supplement to achieve the daily recommended levels of B12.

vitamin b

Vitamin B12 Deficiency

Some of vitamin B12’s primary functions are to support the heart and nervous system, so people who are deficient for various reasons such as stomach lining thinning, pernicious anemia (which makes it difficult for the blood to absorb), heavy drinking and even Lupus can all cause you to become deficient in B12. These call all cause more issues within the blood and nervous system.

Other Functions of Vitamin B12

Memory Function: B12 is used to help people with Alzheimer’s to slow down some of the problems related to this disorder. Since we are more prone to be deficient as we get older it’s a great supplement for anyone who seems to lack or anyone that has family history with memory loss disorders.

Utilize Food for Energy: This is another vitamin which helps process carbohydrates into energy so we don’t store sugars as fat. This help reduce the feeling of fatigue from high carb meals.

Nervous System: B12 helps regulate the nervous system to reduce such things such as depression, stress and even brain shrinkage.

Growth Support: The vitamin helps to promote to growth and health of hair, skin and nails. Growth support is particularly important to pregnant women and breastfeeding mothers.

Cancer Prevention: Vitamin B12 can help prevent various cancers such as breast, colon, lung and prostate.

Cardiovascular Health: B12 can help with the overall health of your heart and arteries, increasing blood flow and nutrient production.

Protein Metabolization: Along with helping metabolize carbohydrates it assists in protein metabolization. This ensures that we are receiving all nutrients and benefits from the protein we ingest.

Cholesterol and Blood Pressure Reduction: This is due to the production of healthy cells in our blood system.

Dosage of Vitamin B12

There is a limit to the amount of vitamin B12 we can absorb at one time, so it’s best to spread the dosage out throughout the day.

Adults: minimum of 2.4 mcg per day

Breastfeeding Women: minimum of 2.8 mcg per day


Take-Home Message

Having a B vitamin support supplement added to your daily intake can assist in so many various attributes. For most people we get enough B1 and B12 from a balanced diet consisting of proper protein, carbohydrates, and fats. However for some of us who tend to exercise at high levels or those who are drinkers, or have issues stated above with memory, digestion or blood health B1 and B12 can be a useful supplement.



Myprotein

Myprotein

Writer and expert


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