Have you been struggling with tingling, burning, or numbness in your hands or feet? Maybe your balance feels off, or it sometimes feels like there’s something in your shoe when there isn’t. If you’ve ever been told, “Nothing can be done about your neuropathy,” you’re not alone—but what if there’s a surprisingly simple fix that most doctors overlook?
Let’s explore one of the most commonly missed and easily treatable causes of neuropathy: vitamin B1 deficiency. The good news? Once you know what to look for and which foods to eat, you may be able to kick those uncomfortable symptoms to the curb. (Based on the insights of Dr. Ken D Berry)
Key Takeaways
- Neuropathy is often caused by vitamin B1 (thiamine) deficiency, which is frequently overlooked.
- Certain medications and lifestyle habits can lower your B1 levels or hamper absorption.
- Recognizing the symptoms and incorporating vitamin B1-rich foods into your diet can make a significant difference.
1. What Is Neuropathy and Why Should You Care?
Neuropathy refers to damage or dysfunction of the nerves, often resulting in uncomfortable sensations like tingling, numbness, burning, or pain—most commonly in the hands and feet. While there are many causes, vitamin B1 deficiency is both common and frequently missed, even by doctors.
2. Why Vitamin B1 (Thiamine) Matters for Your Nerves
Vitamin B1 is essential for hundreds of processes in your body, but it stands out for its role in nerve health. B1 helps your nerve endings metabolize glucose, ensuring your nerves get the energy they need to work smoothly. When you’re short on B1, your nerve endings can’t get enough energy, leading to those classic neuropathy symptoms.
3. How Much Vitamin B1 Does Your Body Store?
Unlike some vitamins, your body doesn’t keep a big stash of B1. In fact, you might only have a 10-day supply at any given time—most stored in your muscles, with small amounts in your organs. A few weeks without vitamin B1-rich foods can be enough to cause a deficiency and start the progression of neuropathy.
4. Common Symptoms of Vitamin B1 Deficiency
Wondering if your symptoms might be related to low B1? Here are the hallmarks:
- Tingling, numbness, or burning in feet and hands
- Feeling unsteady, especially on soft surfaces or when walking in the yard
- Chronic mild to moderate fatigue
- A sensation of something in your shoe that just isn’t there
If left uncorrected, B1 deficiency can eventually cause permanent nerve damage.
5. Medications That Can Deplete Your Vitamin B1
Certain widely prescribed drugs can make you more susceptible to B1 deficiency:
- Diuretics: Especially loop diuretics (like furosemide/Lasix, bumetanide) and thiazide diuretics (like HCT/HCTZ), can cause you to urinate out more B1, even if your body needs it.
- Metformin: This common diabetes medication can increase your body’s elimination of B1, making deficiency more likely.
- Proton Pump Inhibitors: Drugs like Nexium, Prevacid, and Prilosec (which reduce stomach acid) can impair your absorption of B1 from food.
- Alcohol: Regular alcohol use blocks the absorption of B1 and increases how much you lose in your urine. Chronic alcoholism is a classic cause of severe B vitamin deficiencies, including B1.
6. Diet and Lifestyle Factors That Reduce Vitamin B1
There are everyday habits and foods that can put you at risk for B1 deficiency:
- Coffee and Tea: Contain compounds called tannins that bind to B1, making it unabsorbable. If your diet is already low in B1, drinking lots of coffee or tea can tip the balance.
- High-Carb Diets: B1 is essential for carbohydrate metabolism. The more carbs you eat, the more B1 you need. High-carb, low-B1 diets are a recipe for trouble.
- Magnesium Deficiency: Without enough magnesium, your body can’t use B1 efficiently—even if you are consuming enough.
- Raw Fish and Shellfish: These contain thiaminase, an enzyme that destroys B1. Eating raw seafood infrequently is fine, but lots of it plus a low-B1 diet can cause issues.
- Sulfites: Found in wine, some dried fruits, and processed meats, sulfites can lower B1 levels, especially with frequent consumption.
7. Digestive Conditions That Impact Vitamin B1 Absorption
People with chronic digestive issues like ulcerative colitis, Crohn’s disease, IBS, or chronic diarrhea may not absorb enough B1, leading to a deficiency. If you have one of these conditions, be extra vigilant.
8. Who’s at Risk? More People Than You Think
If you:
- Take the medications mentioned above
- Drink alcohol regularly
- Eat a high-carb diet with limited B1-rich foods
- Consume large amounts of coffee, tea, or raw fish
- Suffer from digestive disorders
You could be at genuine risk for a B1 deficiency and, as a result, neuropathy.
9. The Best Food Sources of Vitamin B1
The remedy could be as simple as tweaking your meals! Top food sources include:
- Pork (especially pork chops and liver): The absolute best source for vitamin B1. Bake or slow cook pork to preserve B1 content; avoid boiling or very high heat.
- Trout and Tuna: If you’re looking for fish-based options.
- Whole Grains, Seeds, and Legumes: While not mentioned specifically above, these can be good plant-based sources for those who don’t eat pork.
If you eat only beef or lamb and skip pork, you could still become deficient, especially on restrictive animal-based diets.
10. Should You Take a B1 Supplement?
Don’t rush out and buy a supplement just yet! It’s best to focus on adding B1-rich foods to your diet. Supplements can be considered if you truly dislike or can’t eat these foods (for religious or dietary reasons), but whole foods are always preferable for optimal absorption and balance.
Conclusion
If you’re dealing with neuropathy symptoms that no one seems to have an answer for, consider your vitamin B1 intake. The solution might be as easy as changing up what’s on your plate. Remember, quick fixes don’t always work—but awareness, a solid diet, and understanding the role of lifestyle and medications in B1 deficiency could be just what your nerves need.
Take a moment to review your symptoms, medications, and lifestyle. Ask your doctor about checking your vitamin B1 status or just try adding more B1-rich foods to your meals. Your nerves will thank you for it!
Source: Dr. Ken D Berry