Habits That Quietly Deplete Thiamine Levels
A deficiency in thiamine doesn’t happen overnight. It develops gradually and is often misdiagnosed or overlooked. Symptoms like constant fatigue, brain fog, and mood swings are common but nonspecific. Certain everyday habits worsen the situation:
Alcohol: Slashes thiamine absorption by half.
High-heat cooking: Breaks down thiamine, especially when alkaline substances like baking soda are used.
Caffeine: Found in coffee and tea, it acts as a diuretic and contains compounds that interfere with thiamine.
Raw seafood: Contains enzymes that destroy thiamine in the digestive tract.
Preservatives: Sulfites, used in processed foods and wine, degrade thiamine.
Medications That Interfere with Thiamine
Certain prescription drugs can hinder your body’s ability to absorb or retain Vitamin B1:
Antacids and proton pump inhibitors: Reduce the stomach acid needed for nutrient absorption.
Diuretics: Increase thiamine loss through urination.
Metformin: A common diabetes medication that can lower B1 levels over time.
These medications are important for many patients, but the impact on vitamin absorption is a side effect worth acknowledging and managing.
How the Kidneys Factor In
Your kidneys play a vital role in maintaining thiamine levels. High blood pressure—often linked to a high-sodium diet full of processed foods—can damage the kidneys, speeding up nutrient loss. Early-stage kidney issues often go unnoticed, quietly contributing to thiamine deficiency.
Other factors, such as heavy metal exposure, chronic gut issues (like IBS or frequent diarrhea), and even aging (which reduces stomach acid), can impair your body’s ability to absorb or use thiamine effectively.
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