Thiamine - how are you doing?

LisaS

I notice that unless I'm having pork (e.g. pork loin) I don't even get 50% DRI for thiamine. I'm not able to plan on eating pork everyday - how are the rest of you getting in your thiamine from whole foods? Yes - I can use the Oracle for high thiamine foods, but curious as to how others manage it from day to day.

Hilary

I'm doing alright for thiamine - Looking at my top contributors in Cronometer, it appears that my main sources are the copious amounts of bread I eat and nutritional yeast (I'm vegetarian)
Make sure you choose sources from NCCDB or USDAsR28 if you are tracking micronutrients such as thiamine. Most nutrition facts tables on branded items won't contain a value for thiamine.
Learn more about choosing the best data for your needs here: https://cronometer.com/blog/6-tips-getting-nutrition-data/

LisaS

Oh, yes, I don't eat grains so that is out for me. I'd do nutriional yeast, but only the non-fortified kind. If it is fortified, I might as well supplement. Do you use non-fortified - if so what brand?

Hilary

https://www.bobsredmill.com/nutritional-yeast.html (Which is fortified)
Check out this thread also, https://forums.cronometer.com/discussion/comment/4592#Comment_4592
@Susan_RD_101 notes about nutritional yeast (Not thiamine related but interesting nonetheless)

The vitamin B12 in nutritional yeast can be destroyed by light. If this is your only source, it's important to get regular bloodwork to ensure that you are getting enough from your diet.

Susan_RD_101

@LisaS

Getting enough B vitamins on a keto or grain-free diet can be a challenge. I like this handout as a reference: https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Thiamin.aspx

You can also use the Oracle to help you determine the best sources of thiamin that meet your dietary needs.

As a last result, supplementing with B vitamins is very safe since they are water-soluble and excess levels are easily flushed from the body.

Kind regards,

SuzanneLowrie

Increased pork consumption, bought Tahini but I’m still taking supplements.

bracconiere

i eat a lot of flaxseed and sunflower seeds...comes with a load of vit e, and essential fatty acids too....

Armoreska

as above + linseeds and brown rice as well

saphypaige

Nutritional yeast! I added just a tablespoon to my eggs every day and now I don't have to struggle at all with getting B Vitamins

Isabelle_2019

Just eating a table spoon or two of nutritional yeast will send your thiamine through the roof, so just add a table spoon to your salad.
I quite like nutritional yeast over green beans and a whole lemon squeezed

BRBWaffles

@Susan_RD_101

As a last result, supplementing with B vitamins is very safe since they are water-soluble and excess levels are easily flushed from the body.

This is not true of B3 (niacin), B6 (pyridoxal), or B9 (folate). Excess B3 can cause liver damage. Excess B6 can cause neurological symptoms like peripheral neuropathy. Excess folate can also cause neurological symptoms in those with insufficient B12 status. If we wanted to extend the B vitamins to include choline, excess choline can also adversely affect blood pressure.

Just because nutrients are water soluble doesn't mean consuming them in excess doesn't carry risk. The most well-documented risk is with excess niacin. Even at nutritional doses, supplemental niacin can have all sorts of nasty side-effects.

Susan_RD_101

@BRBWaffles

Very true. It's always helpful to check if there is an upper limit first; if so, intake should be in-line with this. If there is no upper limit it doesn't mean the nutrient is safe at high doses, we just don't know the harm yet. If there is no upper limit, supplementation should take place at the RDA/AI.

Kind regards,

Dash

I’m also grain free and thiamine is the hardest for me and I only eat organic meat. But theres no available organic pork in the Midwest (according to wholefoods). I do manage to meet my thiamine levels though But it’s a lot of planning:

with flaxseeds, cashews, broccoli, greens, avocado, beef, and a bunch of others.

bracconiere

active dry yeast is another good source.....i get 2lb bags of it, put it in my smoothies...

just a tblspn gets you ~87%