VITAMIN B1 / THIAMINE
Why is it important for hair health? Thiamine is a sulphur containing compound and is important for the activation of phase I detoxification in the liver.
Thiamine is needed to retain muscle mass, muscles are a primary storage site of amino acids, crucial for the manufacture of keratin within the hair fibre. In instances of low muscle mass, there is no reservoir of amino acids when dietary intake is low due to low protein intake or protein malabsorption.
Thiamine is crucial for the breakdown of carbohydrates into glucose , glucose is the primary fuel source for the fast dividing keratin cells within the hair follicle. Thiamine is also needed for the conversion of glucose to ATP within the cell, ATP is the energy currency used by all cells to function, keratin cells are especially sensitive to low ATP output.
Vitamin B1 / thiamine deficiency symptoms: Weight loss or weight gain, low or increased appetite, loss of muscle mass, heart palpitations and poor reflexes.
Foods high in vitamin B1 / thiamine: Beef, tofu, mushrooms, pork, fish, eggs, milk, yogurt, almonds, avocados, buckwheat, quinoa, brown rice.
Vitamin B1 / thiamine stability: The destruction of vitamin B1 amounts to up to 22% in cooked vegetables with an additional 15% dissolved on cooking water. when cooking water is discarded this amounts to 20-35%.