Posted on 03/03/2024 8:54:49 PM PST by ConservativeMind
There seems to be a J-shaped curve between dietary thiamine (vitamin B1) and worsening mental acuity among cognitively healthy older people, suggests research.
The sweet spot seems to be a daily intake of 0.68 mg. However, higher daily intake was strongly associated with cognitive decline, with the optimal maintenance dose of 0.6 to less than 1 mg/day, the findings show.
Thiamine is an essential water-soluble B vitamin involved in energy metabolism and brain neurotransmitter activity. Good dietary sources include whole grains, fortified breakfast cereals, legumes, liver, and salmon.
It’s not clear if usual dietary intake is associated with slowing or speeding up cognitive decline.
The researchers used publicly available data from the China Health and Nutrition Survey (CHNS), a long-term multipurpose study that began in 1989 and which included nearly half the country's population by 2011.
The average monitoring period was nearly 6 years, during which time a J-shaped association emerged between dietary thiamine intake and the pace of decline in cognitive function over 5 years.
The average thiamine intake was 0.93 mg/day, but the threshold seemed to be a daily intake of 0.68 mg. There was no significant association with cognitive decline below this level.
But above 0.68 mg/day, each daily unit (1 mg/day) increase in thiamine intake was associated with a significant fall of 4.24 points in the global cognitive score and 0.49 units in the composite score within 5 years. Since the global cognitive score ranges from 0 to 27 points, a decline of about 4 points means a decline in cognitive function of at least 15%
This showed that the lowest risk was associated with a thiamine intake of 0.6 to less than 1 mg/day. Similar patterns were also observed after accounting for daily intake of other B vitamins (riboflavin and niacin) and other foods.
(Excerpt) Read more at medicalxpress.com ...
This was an association, but thiamine above this more ideal low level is also associated with higher blood pressure and diabetes.
It’s is enough that we are reducing our supplemental forms of thiamine.
Thiamine is known for increasing appetite.
My Costco multivitamin contains 1.5 mg.
I have gummies with L-thiamine which say they improve cognitive ability and reduce stress levels. Haven’t taken them in a long time.
I think you are confusing thiamine with L-theanine.
Yes, I take l-theanine every morning because I tend to wake up with anxiety. In 15 minutes...Gone!
It is BS. Thiamine helps with carbohydrate metabolism and prevents malnutrition symptoms. If you are active, 1.5 to 2 mg is optimal.
Chinese data.
So this is showing that too much B’s is not good for you, right?
For your consideration.
My understanding is that morning anxiety is caused by higher cortisol levels and that even something as simple as moving around and becoming active can help reduce those levels.
How To Break The Cycle Of Morning Anxiety
https://www.re-origin.com/articles/how-to-break-the-cycle-of-morning-anxiety
But too much is not necessarily good for you either.
I have been taking thiamine for years after a doctor said I should. Really smart fellow. Told me to avoid proton pump inhibitors and take vitamins B. I am about 1000 x over the 0.68 mg mark.
bkmk
Water soluble vitamins aren’t stored in the body. They get used or excreted (or pee’d out). That’s why it’s recommended to replenish them through vitamins or diet.
I started taking high doses of B back when….back when…. Well, anyway…
I agree.
If you are active, more B1 is needed for carb metabolism.
And it's hard not to consume at least 1.5 - 2.0 mg/day of B1, when you need to consume calories and when I believe there is also a limit on the amount of protein that your body can handle every day.
My hair vitamins have 1.6mg each. :( Decisions, decisions... do I want hair or brains? Maybe my jellyfish supplements will negate the B1. (If I could just remember where I put them...)
I’ll usually rotate daily between One a Day and Centrum silver formulas.
One a day: 4.5mg
Centrum: 1.5 mg
Not changing my regimen.
So taking two vitamin pills isn’t always better than taking one?
Good to know.
Exercise negates thiamine.
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