Ne in days!”
“I told my endocrinologist about my fatigue and anxiety. I also told him I was so foggy that I had to write everything down and put Post-its everywhere, and so depressed that it physically hurt to walk to the mailbox. But I could tell he didn’t think anything was wrong with me. A few years earlier, I’d had my thyroid removed, but I was taking medication and my hormone levels were under control. He just told me I could increase my dose—didn’t even want to discuss other reasons for my fatigue. I needed a doctor who would take me seriously. “I turned to an integrative physician’s assistant, who agreed there had to be another cause of my symptoms. She ran blood tests to check my hormone and iron levels. Turns out, I was anemic, but even after iron infusions the fatigue lingered. That was discouraging, but I wasn’t going to give up.
“More research led me to an article that said a thiamine (B1) deficiency can cause fatigue—especially in people who have thyroid dysfunction or who’ve had radioactive iodine, which I had before my thyroid was removed. A light bulb went off, so I returned to the physician’s assistant and asked her to test my levels. The results confirmed my suspicion—I was deficient in thiamine.
“I started taking 600 mg of thiamine along with a B-complex vitamin daily. I also took betaine HCl and pepsin—digestive enzymes to help me absorb thiamine.
“In just two weeks, I had so much more energy and my anxiety lifted. I couldn’t believe such easy fixes could make such a huge difference!
“Now that fatigue isn’t holding me back, I can handle more than I ever thought possible. I took a Ph.D.-level course, started a tutoring business and hosted a French exchange student for a few months. I’m also making up for lost time with my kids. When they asked me to go hiking recently, I took all of them by myself. And when Katie told me about her school trip to Spain next year, I signed up and got our passports. I’m enjoying life and I can’t wait to see what the future holds!” —as told to Julie Revelant Science has revealed a surprising link between high-glycemic carbs and shortfalls of the energy-revving vitamin thiamine: These carbs spike glucose levels, and high glucose causes the kidneys to excrete thiamine 25 times faster. When glucose is chronically elevated (as in prediabetes and diabetes), even the RDA of thiamine may not be enough to prevent deficiency. In fact, a U.K. study revealed thiamine levels are 75 percent lower in diabetics. But when thiamine levels are optimized: “Indications from initial clinical trials are that thiamine may help improve glycemic control in prediabetes and decrease the risk of kidney disease in diabetic patients,” says study coauthor Paul J. Thornalley. Experts advise limiting high-glycemic carbs (like unfortified white bread, rice, crackers and cereal), and increasing intake of thiamine-rich foods (at right).
When thiamine levels dip, symptoms ranging from GI upset to depression to weakness set in. And since the nervous system needs ATP to function, a change in ATP production can trigger the fightor-flight response, leading to a wiredand-tired state. But thiamine researcher Derrick Lonsdale, M.D., points out that since thiamine deficiency symptoms overlap with so many health conditions, few doctors properly diagnose it and millions of women go untreated.
Deficiency risk rises after 40 since thiamine absorption drops with age, says Dr. Lonsdale. Other risk factors: gut issues (like irritable bowel syndrome and celiac), thyroid problems and diets that restrict natural sources of thiamine (such as fortified whole-grains, meat and fish).
Whole blood testing is best to assess thiamine stores since it measures the active form of the vitamin. Levels between 70–180 nmol/L are considered ideal, but Dr. Lonsdale says levels on the low end of “normal” may not be enough for some people. Fortunately, a few easy strategies can help optimize levels.
Favor thiamine-rich foods to get the RDA of 1.1 mg of thiamine for women over 40. Top sources: sunflower seeds (1 mg per 1⁄ cup); pork loin (.81 mg per
2
3 oz.); black beans (.58 mg per cup).
Consider This fatsoluble form of thiamine boosts the body’s stores 10 times more than a standard thiamine supplement, says Gary Gibson, Ph.D., a professor of neuroscience at Weill Cornell Medicine. Benfotiamine also improves cognitive function and protects against inflammation. (A brand we like: Life Extension Mega Benfotiamine, LEF.com/FFW).