How Alcohol Depletes Thiamine and Why It Matters
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Speaker 1:I'm Mike Hardenbrook, best selling author, neuroscience enthusiast, and habit change expert. I've helped thousands through my book and podcast to rethink their drinking, and now I'm here to help you do the same. Let's get started. Hey, everyone, and welcome back. You know, we're always diving deep into the research here, and today, we're gonna be taking a close look at something you may not think about all that often.
Speaker 1:It's thiamine. Or if you're looking at a supplement label, it might be listed as vitamin b one. I mean, we're talking about things like energy production, how your nerves function, even how sharp your mind is, things like focus, memory, and all that. And here's the thing. Your body can't just make fine mean on its own.
Speaker 1:We had to keep topping up our levels through our diet. But there's a bit of a snag, especially for those of us who enjoy a drink or two. Alcohol and thiamine don't exactly get along. Even moderate drinking can really mess with your thiamine levels, and that can lead to what we call subclinical deficiencies. Ever notice that foggy feeling in your head after a couple of drinks or that dip in your energy?
Speaker 1:Trouble concentrating? Yeah. Well, thiamine could be playing a big role in that. So today, we're gonna explore a really interesting solution, a superior form of thiamine called TTFD. It's worth remembering because TTFD is a game changer, especially for those of us who like to enjoy an alcoholic beverage now and then.
Speaker 1:Our mission today is to really unpack how alcohol depletes this vital nutrient and why those typical thiamine supplements you find at the store often don't cut it. And that's gonna lead us to why TTFD is such a powerful alternative. So let's dive in. Now when we talk about alcohol's impact on thiamine, it's not as simple as just using it up. It's more like alcohol has this multi pronged attack on your thiamine levels.
Speaker 1:First off, alcohol can irritate and even damage the lining of your stomach and intestines, and that lining is crucial for absorbing nutrients from the food you eat. Think of it like a sponge. If that sponge is damaged, it's not gonna soak up nutrients very well, And that means your body's ability to absorb thiamine from your diet takes a hit. So even if you're eating all the right things, foods rich in thiamine, if your gut isn't absorbing it properly, you're already starting off on the wrong foot. But wait, there's more.
Speaker 1:Alcohol is also a diuretic. Right? It makes you pee more. And when you're peeing more, you're not just flushing out water, you're also losing those water soluble vitamins like thiamine. So you're absorbing less thiamine because of the gut irritation, and then you're losing even more of it through increased urinations, like a double whammy.
Speaker 1:And it gets even more interesting when we look at the biochemistry of it all. Thiamine can't just be used as is in the body. It has to be converted into its active form, which is called thymine pyrophosphate or TPP for short. TPP is like the body's ready to use thymine currency. But here's the kicker.
Speaker 1:Alcohol actually interferes with this conversion process. It's like having all the ingredients to bake a cake, but your oven is broken. You can't actually turn those raw ingredients into the final product. As if that wasn't enough, your body needs even more thiamine to process alcohol itself. So let me get this straight.
Speaker 1:You're absorbing less thiamine. You're losing more through urination. The conversion to its active form is being messed with. And on top of all that, your body is demanding even more of it to deal with the alcohol you've consumed. It's no wonder people could feel so wiped out after drinking.
Speaker 1:And this isn't just some theory. Research has actually shown this link between alcohol consumption and thiamine deficiency. And the consequences can go beyond just feeling tired or irritable. Long term, this deficiency can lead to some serious neurological issues. And here's the thing, it's not just heavy drinkers who are at risk.
Speaker 1:Even those who drink moderately can experience these subclinical deficiencies. Those subtle but still impactful things like brain fog, difficulty focusing those dips in energy, those can really affect your daily life and your overall well-being. So if you're thinking, okay, I get it. Thymine is important. Alcohol depletes it all.
Speaker 1:Just take a thymine supplement. Well, it's not quite that straightforward. The problem is that most of those over the counter thymine supplements, the ones you typically find in the form of thymine hydrochloride or thiamine mononitrate, they don't actually get absorbed very well by your body. And this is where the concept of bioavailability comes in. Bioavailability is basically how much of a nutrient actually makes it into your bloodstream and becomes available for your body to use.
Speaker 1:It's like sending a package. You wanna make sure it actually reaches its destination. There was a study back in 2019 published in the International Journal of Clinical Pharmacology that really shed light on this. They found that when you take thiamine monotrate orally, the absorption rate could be as low as five to 10%. Let that sink in for a second, five to 10%.
Speaker 1:That means that if you're taking a hundred milligrams, your body might only be utilizing five to ten milligrams of it. The rest is basically going to waste. So if those standard thiamine supplements aren't the answer, what is? Well, that brings us to TT. This is a specially designed form of thiamine that has significantly better bioavailability.
Speaker 1:It's like an upgraded delivery system that bypasses those roadblocks that prevent those standard forms from being absorbed properly. What's really interesting is that TTFD is also fat soluble, unlike those more common water soluble forms like thiamine hydrochloride. So why does that matter? Well, fats are absorbed differently in your gut. It's like TTFD hitches a ride with the dietary fats you consume.
Speaker 1:And this different absorption mechanism is one of the key reasons why TTFD can achieve those much higher absorption rates. We're talking four to five times greater than standard timing. But it's not just about better absorption. TTFD also has this incredible ability to cross the blood brain barrier much more easily than standard thiamine. And that's huge, especially when we consider the effects of thiamine deficiency on the brain.
Speaker 1:The blood brain barrier is like this protective shield around your brain, and many substances have a hard time getting through. But because TTFD can navigate this barrier so well, it can really provide direct support for your brain function and even offer neuroprotective benefits. And there's another advantage to TTFD. It's considered to be in a more preactivated state compared to those other forms of thiamine. Remember how we talked about thiamine needing to be converted into TPP to be active?
Speaker 1:Well, TTFD is already closer to that active form right from the start. By having a tool that's already assembled and ready to go, your body doesn't have to work as hard to get it into its functional state. And this can lead to a more immediate and efficient benefit for your cells. Now I know we've been talking a lot about the science here, but I wanna bring it back to why this all matters for you, especially if you enjoy alcohol. A 2024 study in the Journal of Translational Medicine found a clear link between getting enough vitamin b one and having better cognitive performance.
Speaker 1:Things like processing information quickly, remembering things better, those higher level thinking skills we call executive function, and just overall mental clarity. And another study, this one in the American Journal of Clinical Nutrition, actually showed that people who were low in thiamine performed a whopping thirty percent worse on cognitive tests compared to those with sufficient levels. Thirty percent. That's a huge difference. It really underscores how vital it is to make sure you're getting enough thiamine, especially if you're drinking alcohol regularly.
Speaker 1:It's not just about avoiding those severe deficiency states. It's about optimizing your brainpower every single day. Now let's shift gears a bit and talk about energy levels. You know, that feeling of fatigue, that sluggishness we can all experience sometimes. Well, thiamine plays a foundational role in how our cells produce energy.
Speaker 1:It's all about these little powerhouses in our cells called mitochondria. Without enough thiamine, they can't efficiently produce ATP, which is the energy currency of our cells. It's like trying to run a car on fumes. A 2023 study looked at how b vitamins, including b one, affected exercise performance. What they found was that including thiamine led to better endurance and a decrease in those substances in the blood that are linked to fatigue, things like lactic acid.
Speaker 1:This really highlights thiamine's role in combating that feeling of tiredness. And for those of us who enjoy alcohol, the benefits of getting enough thiamine and especially TTFD for energy production are even more significant. As we've discussed, alcohol throws a wrench in our energy metabolism and drains our thiamine reserves, and that's a recipe for feeling sluggish, having mood dips, and generally feeling worn out. Replenishing your thiamine, particularly with a form like TPFD that your body can readily use, is like giving your energy production system a much needed boost. It's about restoring your body's ability to make ATP efficiently.
Speaker 1:And that can lead to less brain fog and better mental stamina throughout the day. And that's why at Cloud nine, we made the decision to include TTFD in our daily restore and rise and unwind AM blend. We want to provide you with the most effective form of thiamine, especially if you're someone who enjoys alcohol. We're not just throwing in any old form of a vitamin. It's about maximizing bioavailability.
Speaker 1:We know those cheap thiamine supplements often don't deliver where it counts to your brain and your nervous system, and this is especially true when alcohol consumption is a factor. Our goal is to give you the tools you need to feel your best, to have the energy and mental clarity you need to thrive. It's about understanding the science behind what you're putting into your body and making informed choices. So as we wrap up this deep dive into thiamine and TTFD, let's recap the key takeaways. Thiamine is crucial for energy, nerve function, and cognitive health.
Speaker 1:Alcohol depletes thiamine through multiple mechanisms, even if you drink moderately. Most standard thiamine supplements just don't get absorbed well. TTFD is a superior form of thiamine with much higher absorption rates. It can cross the blood brain barrier and even help reverse some of the neurological damage associated with alcohol consumption. Getting enough thiamine and especially TTFD can improve your mental sharpness, boost your energy levels, and help combat that fatigue we all experience from time to time.
Speaker 1:And here at Cloud nine, we're committed to providing you with this superior form of thymine in our products. So here's my final thought for you. If you enjoy alcohol, even occasionally, I really encourage you to consider your thiamine levels. Think about how this might be impacting your brain function, your energy, and even your mood. Maybe do some more research on the topic.
Speaker 1:Look into the benefits of supplementing with a highly bioavailable form of thiamine like TTFD. It's not just about making different choices. It's about understanding your body and giving it the support it needs. Thanks for joining me on this deep dive. Until next time, stay curious and keep exploring.
Speaker 1:That's a wrap for today's episode. If you got something out of this, do me a quick favor. Leave a rating and review on whatever podcast platform you're listening on. It helps keep the show going and would mean the world to me. Got ideas, comments, or questions?
Speaker 1:Shoot me an email at mike@trycloud9.com. I'd love to hear from you. And if you're looking for extra support, check out Cloud Nine, makers of Daily Restore, a once a day supplement to support your body from alcohol's effects, and rise and unwind AM PM, a twenty four hour combo to curb cravings, balance mood, and improve sleep when taking a break. Go to trycloud9.com and use the code podcast to save 15% on your next order. Thanks for listening, and I'll catch you next time.