First For Women
THIS VITAMIN HELPS ENERGIZE
100% OF WOMEN WHO LOVE CARBS
Thiamine deficiency is a hidden health crisis,
says Derrick Lonsdale, M.D., associate emeritus physician at the Cleveland Clinic. “Thiamine [vitamin B-1] is crucial for mitochondria in cells to generate energy,” he explains. Nutrition expert Eric Berg, D.C., author of The Healthy Keto Plan, adds that thiamine is essential for nerve function and the formation of red blood cells that carry energizing oxygen through the body. But typical diets can leave women lacking in the vitamin, plus stress depletes levels. The result: Up to 80% of women suffer from symptoms like fatigue, fog and anxiety.
The FDA maintains that women need 1.2 mg. of thiamine daily, but that’s not always enough: A study in the Journal of the American College of Nutrition found that 50% of people who got more than that still suffered from shortfalls.
Blood tests can confirm a shortfall,
but they aren’t always accurate. The good news: If you experience symptoms of a deficiency (see quiz at left), the strategies below can increase levels to boost energy within six weeks.
Avoiding sugary carbs can lift thiamine levels by 30% within 4 days,
per a study in the International Journal for Vitamin and Nutrition Research, as sugar depletes the vitamin. Berg advises eating thiamine-rich foods like pork, eggs, fish, asparagus and sunflower seeds daily. Also key:
Cut back on coffee, tea and alcohol, which impair absorption.
Supplements can help.
Berg advises taking 150 to 300 mg. of benfotiamine (a form of thiamine) daily. In one study, benfotiamine lifted thiamine levels by 400% more than other forms. He also advises flavoring dips and salads with thiaminerich non-fortified nutritional yeast.