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Video: Vitamin B3: Health Benefits And Food Sources
2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10
Indispensable to every organism, vitamin B3, also called niacin or vitamin PP, is involved in many metabolic reactions. However, both its deficiency and its excess can have several consequences on health. So, after vitamin B12, here is everything we know about vitamin B3: roles in the body, nutritional references, risks in case of under-dosage / overdose and important food sources.
Vitamin B3 or niacin: roles in the body, deficiency, recommended intakes and food sources
Vitamin B3 or niacin is a water-soluble vitamin that helps prevent pellagra, hence its third name (vitamin PP). Pellagra, on the other hand, represents a disease caused by a niacin deficiency. It is characterized by dermatitis, gastrointestinal problems and disorders of the central nervous system. Vitamin PP can be taken as a supplement or as a food. His other roles in the body are as follows:
- she repairs DNA
- it promotes the proper functioning of the brain
- it interacts with other vitamins and minerals, in particular with vitamin B1 and vitamin B2
- it plays a precursor role for NAD and NADP, which is essential for the production of energy in cells and of various lipids and their derivatives
- it protects against atherosclerosis
Origin of vitamin B3
Typically, this vitamin is made up of two main molecules: nicotinic acid and nicotinamide. The first scientist to isolate him first from nicotine is called Hugo Weidel. It is therefore not surprising that the molecules of vitamin PP and those of nicotine are so close. To avoid suggesting that cigarettes are rich in vitamins, its name changes and becomes niacin, also called "nicotin acid vitamin".
In 1937, when pellagra was raging all over the world, biochemist Conrad Elvehjem succeeded in isolating the vitamin from the liver. It is recalled that pellagra is a disease caused by malnutrition which causes itching, dementia and diarrhea. Thanks to the biochemist, we end up making the link between the disease and the B3 deficiency which gets a new name: vitamin PP. After all this research, science began to take more and more interest in niacin and its synthesis. We then find that its focus of synthesis is the liver.
If we go further, new scientific research highlights the link between niacin and miscarriages in some women. They show that a deficiency in this vitamin can prevent the embryo from developing normally. Daily niacin supplementation during pregnancy can therefore greatly reduce the risk of miscarriage or disability at birth. However, consultation with the doctor in case of taking supplements is mandatory.
Why take vitamin PP? Benefits and virtues for health
In the body, it can be said that vitamin PP plays the role of a starting system. In other words, it transforms food into energy that the body uses to function. When you fill up with niacin, you regain your tone and you feel less tired, which boosts your morale. It protects the nervous system and helps to have good mental health by avoiding falling into depression.
Niacin is involved in lipid metabolism. It then helps improve blood circulation and reduce bad cholesterol (LDL) and triglyceride levels in the body, to the benefit of good cholesterol (HDL). In addition, it is involved in the production of hemoglobin and prevents the formation of clots which block the arteries, which reduces the risk of cardiovascular accidents.
Vitamin B3 preserves the elasticity of tissues and, in particular, those of the arteries. When combined with other vitamins, it prevents atherosclerosis. It is also part of the composition of coenzymes NAD and NADP, essential for the action of enzymes in the body.
Vitamin PP also protects skin cells, strained by UV rays. What is more, some studies show its effectiveness in removing cancer cells. Niacin also preserves neuronal cells by preventing premature aging. In this sense, it has a positive impact on diseases such as Alzheimer's disease and Parkinson's.
Recommended nutritional intake of niacin in mg per day
| Babies 1-4 years | 6 mg |
|---|---|
| Children 5-9 years | Between 8 and 9 mg |
| Adolescents 10-19 years | Between 11 and 13 mg |
| Men 19-60 years old | 17.4 mg |
| Women 19-60 years | 14 mg |
| Pregnant women | 16 mg |
| Lactating women | 15 mg |
To get the most out of vitamin PP, specialists recommend consuming 16 mg per day, via diet or food supplements. Obviously, this figure may vary depending on age. For example, a newborn baby should not exceed 2 mg of niacin per day, while an adult 30 mg per day. Pregnant women need 18 mg per day in order not to be deficient.
Niacin, where is it found?
As already mentioned, vitamin PP is a water soluble vitamin. It cannot therefore be stored in the body, which means that the daily consumption of foods rich in niacin is absolutely essential for your health. We remind you that this vitamin helps the body take advantage of nutrients from food (lipids, proteins and carbohydrates) in order to produce energy.
It should be remembered that this vitamin promotes the proper functioning of around 200 enzymes and interacts with other vitamins. Without niacin, the body has a hard time making DNA. In general, the best food sources of vitamin B3 are fortified meats (and alternatives) and fortified cereals. Brewer's yeast, too, can complement your intake.
When you are deficient, your body warns you. The most common symptoms are normally ingestion, vomiting, fatigue and depression. Sometimes you may also experience mood swings, migraines, loss of appetite, and hypersensitivity of the skin. To fill up on vitamin B3 and avoid a deficiency, it is therefore important to watch your plate.
Rabbit liver, white meat, fish like salmon and tuna, are some of the foods highest in niacin. Vegans and vegetarians, on the other hand, should favor peanuts and cereals rich in bran. Otherwise, they can still rely on dietary supplements. Finally, avoid combining niacin with antibiotic or seizure medications.
Foods richest in vitamin B3 to eat
- peanut (100 g) - 24.9 mg
- fortified cereals (100 g) - 9-19.5 mg
- cooked calf or lamb liver (100 g) - 18.5-18.8 mg
- brewer's yeast (100 g) - 18.5 mg
- tuna (100 g) - 17 mg
- salted anchovy (100 g) - 14 mg
- turkey cutlet (100 g) - 13.5 mg
- duck breast (100 g) - 13.5 mg
- cooked chicken breast (100 g) - 10.5 mg
- cooked roast veal (100 g) - 10.1 mg
- sesame seeds (100 g) - 5.4 mg
- raw mushrooms (100 g) - 4.6 mg
- almonds (100 g) - 3.4 mg
- dried apricots (100 g) - 2.7 mg
- wholemeal bread (100 g) - 2.4 mg
- prunes (100 g) - 2.1 mg
- brown flour bread (100 g) - 2.1 mg
Contraindications and risks in case of overdose
When taking any dietary supplements, you should be quite careful to see your doctor regularly. In the event of hepatitis, alcoholism or ulcer dysfunction, taking vitamin B3 is strongly discouraged. On the other hand, a daily dose of 30 mg may cause side effects like swelling, itching, headache, stomach discomfort and vasodilations. The dangers become even greater when you increase the dose to more than 100 mg per day. In this case, the liver can suffer greatly.