Next up is B1 also known as thiamine. I am very excited to discuss thiamine today because it can be an easy vitamin to supplement with to help reduce fatigue! Many often think about taking B12 for energy, but those with Hashimoto’s need to look into B1 or thiamine for improving energy and reducing fatigue. Thiamine is critical for the production of energy and for the nervous system.
There are some studies out there that show great promise for the effectiveness of thiamine supplementation. However, it is not a heavily researched topic. But, I will give you all that I know!
This topic mostly relates to those with Hashimoto’s or autoimmune thyroid disease. We are not quite sure how or why, but we (healthcare professionals) think there is some sort of impairement in the process of transporting thiamine for use or an impairment using it in enzymatic processes. This mild deficiency of thiamine leads to lack of energy!
Additionally, low B1 can reduce stomach acid production. Sufficient stomach acid is needed for optimal nutrient absorption!
If your thyroid levels are coming back pretty optimal, and you are still tired, I would recommend trying out thiamine (speak with your doctor or dietitian first). If that doesn’t do the job, I would highly recommend getting your ferritin tested and even a full iron panel would be a good idea to rule that out.
There are ways to test your thiamine levels, and that can be done with micronutrient testing through Spectracell.
There are two options when it comes to thiamine supplementation.
- BenfoMax form of thiamine which is thiamine made fat soluble so it likely absorbs much better. Pure Encapsulations sells one option for this.
- Thiamine HCL which is your standard traditional water soluble form of thiamine supplementation. I would choose this one if you are on a strict budget since it is much cheaper.
Best Food Sources of Thiamine
Don’t forget about food sources! These are just as important to include. Get the antioxidants as well as the nutrients!
- Sunflower seeds are an amazing source of thiamine, but can be tricky on our digestive system. We were not really meant to be able to digest a lot of seeds. So, I always recommend sprouted sunflower seeds or at least sunflower seeds in the seed butter form to improve digestion. My husband likes to use sunflower butter in smoothies!
- Navy beans, black beans, peas, pinto beans (recommend sprouting as well)
- Lima beans
- Oats (gluten free)
- Flaxseed: buying in the ground form is great for adding to smoothies and baked goods
- Sweet potato