People who follow a hypocaloric diet for weight loss need higher doses of thiamine than the recommended daily intake of 1.2 mg. Actually, thiamine is vital for the metabolism of carbs, protein, and fat.
What’s the recommended daily intake?
The recommended daily dose for thiamine is 1.2 mg and 1.1 mg for men and women, respectively.
Only pregnant and lactating women need higher doses of 1.4 mg. On the contrary, children and teens need lower doses.
On the other hand, there isn’t a safe upper dosage for thiamine.
Thiamine (vitamin B1) deficiency may lead to obesity!
Certainly, we gain weight when we consume more calories than we burn. Moreover, we may gain weight due to a poor diet. Malnutrition is also a common reason for obesity!
For instance, it’s estimated that about 30% of obese people are deficient in thiamine!
Furthermore, obesity is highly associated with type 2 diabetes. But, people with diabetes have even higher risk of thiamine deficiency. It’s been reported that thiamine levels are up to 75% lower in people with diabetes.[2,3,4]
The main reason for low levels of thiamine in obese people is poor diet.
First, high consumption of refined carbs and simple sugars has been linked to decreased levels of thiamine. These foods have no thiamine. Most noteworthy, the metabolism of foods rich in sugar requires high amounts of thiamine. Thus, eating sugar and simple carbs significantly contributes to the depletion of thiamine.
In other words, excessive consumption of simple carbohydrates increases the need for thiamine!
Moreover, overweight or obese people tend to follow a diet low in whole grains, legumes, and other foods high in thiamine.
Practically, obese people who follow a diet particularly high in carbs (over 65%) may have lower levels of thiamine.
So, overweight people seem to have higher thiamine requirements than the recommended doses!
High doses of thiamine are necessary during dieting
Getting adequate amounts of thiamine is vital for weigh loss. First, thiamine plays a key role in energy metabolism. It’s involved in glucose, protein, and lipid metabolism!
Actually, thiamine is necessary for converting food into energy. On the contrary, low levels of thiamine may lead to low metabolism, preventing weight loss.
Additionally, keep in mind, that calcium and magnesium deficiency negatively affects thiamine levels in the body!
Do I need thiamine supplements to lose more body weight?
When we lose weight, metabolic changes and stress occur, increasing the body’s demands for certain micronutrients. Thiamine as well. We should consume higher doses than the recommended.
Additionally, due to calorie restriction, we get lower doses of nutrients than usual. Hence, people who follow a hypocaloric diet for weight loss should eat more foods containing thiamine.
Additionally, people who want to lose weight may start exercising, in order, to burn more calories. But, vigorous exercise depletes thiamine as well!
So, obese people who start exercising and dieting for weight loss have increased thiamine needs. But people may fail to increase their thiamine intake through diet. In this case, they may benefit from taking dietary supplements with thiamine.
Furthermore, obese people with diabetes should significantly increase thiamine intake. According to studies, thiamine excretion in patients with diabetes increases up to 24-fold!
Also, people who take diuretics lose high amounts of thiamine through urine.
Moreover, thiamine is pretty vulnerable to heat. Cooking destroys a high percentage of thiamine of food. Furthermore, tea and coffee contain compounds which bind to thiamine, inhibiting its absorption.
Certainly, following a diet high in thiamine is vital while losing weight. But, in some cases, taking thiamine supplements is beneficial as well.
You can find a wide variety of thiamine supplements on Amazon.
Additionally, certain diseases, major trauma, and major surgery significantly increase thiamine requirements.
Above all, you should consult your physician before taking any dietary supplement or drastically changing your diet.