If you’re like us, nothing is better than starting your day with a big cup of coffee and a delicious carb like a blueberry muffin. Researchers claim there’s nothing wrong with that, but both carbs and coffee/tea deplete the body of one of the most overlooked B vitamins, vitamin B1 and thiamine. . And if you’re self-treating with cookies or bagels for symptoms such as fatigue, fog, or anxiety, you could be caught in a vicious cycle, experts say. When you reach for a cupcake when you’re tired or anxious, it depletes the calming, alertness-enhancing vitamins. How can you break out of this cycle and take your health to the next level? Consider taking more vitamin B1, a particularly well-absorbed form called benfotiamine.
What is benfotiamine?
Derived from thiamine, benfotiamine is a fat-soluble form of vitamin B1. This fat-soluble ability makes benfotiamine more easily absorbed by the body than the water-soluble vitamin B1 commonly found in supplements. In fact, in one study, International Journal of Clinical Pharmacology and Therapeutics i found that Benfotiamine increases thiamine levels by 400% Better than conventional vitamin B1.
What are the benefits of Benfotiamine?
Benfotiamine helps improve thiamine deficiency (condition) Dr. Derrick LonsdaleAssociate Professor Emeritus, Cleveland Clinic, Awaken a hidden health crisis. “Thiamin is essential for mitochondria in cells to produce energy in the form of ATP,” he explains.and as a nutrition expert Eric Berg, DCauthor of healthy keto plan, In addition, thiamine is essential for nerve function and the formation of red blood cells, which carry oxygen to give energy to the body. A study by Lonsdale himself Up to 90% of people found not getting the thiamine they need It protects against problems such as fatigue, agitation, mental fog and nerve damage.
How much thiamine do you need daily?
FDA claims 1.2mg is required.daily thiamine. But according to Dr. Lonsdale, that alone isn’t enough to prevent shortages. In fact, in one study, the journal of American College of Nutrition 50% of people found they were getting more than the recommended amount of thiamine from their diet suffering from vitamin deficiency.
Additionally, the government has not changed the Recommended Dietary Allowance (RDA) for thiamine for over 80 years. Meanwhile, refined carbohydrates, which raise blood sugar levels, have become a major part of our diet. “And the more glucose you take in, the more vitamin B1 you need,” says Berg. That’s because the body relies on thiamine to convert glucose into energy. Therefore, increasing carbohydrate intake reduces thiamine levels. In a study conducted at the University of Vienna, Up to 63% loss of thiamine with 20% more carbs.
How can I tell if I have a thiamine deficiency?
Blood tests can be used to diagnose thiamine deficiency, but they do not accurately measure the amount of thiamine in cells. Additionally, doctors don’t usually test for defects. actual, Journal of Neurology, Neurosurgery and Psychiatry suggestion Even severe thiamine deficiency is missed by doctors in 80% of cases. Luckily, the obvious symptoms can help identify any flaws. A thiamine deficiency may be to blame if you suffer from any of the following symptoms:
- Malaise
- anxiety
- annoyed
- amnesia or thought fog
- difficulty breathing
- Numbness or tingling in hands and feet
- constipation
- stomach ache
- nausea
- insomnia
A simple way to increase thiamine levels
Findings published in the journal psychopharmacology evident Increasing the body’s thiamin stores significantly increases mental alertness and vitality Within 8 weeks. To that end, Berg recommends supplementing with 150 to 300 mg of benfotiamine daily. Our Favorite Brand: Source Naturals Benfotiamine (Buy on Amazon, $8.98). You may also find the following steps helpful:
Eliminate foods that deplete thiamine
It’s important to cut back on starchy and sugary carbs. In fact, one study was published in a journal. International Journal of Vitamin and Nutrition Research suggest This strategy can increase thiamine levels by 30% within 4 days.Also smart: limit coffee, tea and alcohol as much as possible Drinks reduce thiamine in the body.
Eat more foods that increase thiamine
Pork, eggs, fish, seafood, asparagus, and sunflower seeds are good sources of thiamin, so Berg advises enjoying them daily. He also recommends flavoring dips, salads, and egg dishes with unfortified nutritional yeast. In addition to adding a cheesy taste, three tablespoons gives him 2.4 mg of thiamine.
How Benfotiamine Helps Women With Diabetes
In patient studies, diabetic neuropathyResearchers have discovered that a dangerous diabetic complication that damages sensory nerves is the arms, hands, legs and feet. Supplementing with 600 mg of benfotiamine daily reduced neuralgia by 79% Significantly reduces burning and numbness within 6 weeks.
How it works: Benfotiamine inhibits the production of substances such as: advanced saccharification end-products (AGES), toxic compounds that cause deterioration of nerve cells. In addition, other studies suggest that its ability to slow down cell-damaging AGEs throughout the body could combat other complications of diabetes.Research published in journals diabetes care decision Benfotimin blocked AGEs-induced vascular damage. In an experiment conducted at the University of Turin, Prevented retinal cell death It leads to a vision-robbing condition known as diabetic retinopathy.
“I improved my thiamine deficiency and it changed my life!”
Fifty-three-year-old Evelyn Brown battled fatigue day after day until she was nourished and regained her energy.
“In 2021, I started feeling tired all the time,” recalls Evelyn. “I can’t have enough coffee. I put all my energy into getting out of bed every day and getting ready for work. I have a husband, two kids, and a full-time job.” But it’s getting harder and harder to keep up with it all.
“Instead of going out to dinner or taking an evening walk, I would hunker down on the couch until it was an acceptable bedtime. Then I went to bed and started the routine all over again. I was tired the next day, plus I was often in a bad mood because I was too tired to complete daily tasks like doing the laundry or washing the dishes. My to-do list was growing and I was getting anxious.
“Over the course of several months, I tried different treatments. I started drinking coffee and energy drinks throughout the day, but that was only temporary relief. I tried going to bed early. I was so frustrated that I searched Google for answers about fatigue recovery, but it showed me a list of various ailments I could have. I was stunned and consulted with my friend’s doctor, who calmed me down and introduced me to the next hospital. Melissa Bakeris a licensed nutritionist and founder of . FoodQueries.com.
“After explaining my chronic fatigue, Melissa recommended me to get a blood test to check my thiamin levels. I suspected that the vitamin could be depleted while cortisol was being produced, which might contribute to thiamin deficiency. I had never heard of thiamine deficiency.To my surprise, a blood test revealed that I had it.”
“But the more Melissa explained it to me, the more I understood. When I’m stressed, I reach for unhealthy food. When I’m stressed, my eating habits worsen, and I feel more tired.” It was a vicious circle: potato chips and ice cream were my go-to foods when something bad or tough happened, plus caffeine, which I depended on for an energy boost, slowed thiamine absorption. I know I was getting in the way.”
“Melissa made a list of thiamin-rich foods and gave me a sample of the meal. Foods rich in thiamine included milk Legumes such as black beans and peas Nuts (especially almonds and cashews) Sunflower and pumpkin seeds Grains such as white bread, quinoa and oats Tofu and pork , protein such as fish, eggs, and dark leafy greens such as spinach and kale.”
“Melissa explained to me that thiamin is the vitamin responsible for converting carbohydrates into energy, and this process gives the body more fuel. It can no longer be used effectively, resulting in fatigue and tiredness.She also notes that as we age, our bodies can no longer absorb nutrients as efficiently as they once did, so every day is not suitable for women over 50. He also said that it is very important to consume adequate amounts of thiamine.
“After three weeks of making these changes, I noticed a noticeable increase in my energy level. To my surprise, I was able to get out of bed in the morning and actively engage in work during the day.” After dinner, I had the energy I needed to go for a walk, I felt more alert and focused, and I started attending fitness classes.
“Today I am fine. I am jumping out of bed in the morning instead of dragging myself.
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A version of this article originally appeared in our print magazine. first woman.
This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before proceeding with any treatment plan.
