The B3 vitamin

What is vitamin B3?

Vitamin B3 is also known as niacin and is a hydrosoluble (soluble in water) vitamin that belongs to the group of the B vitamins. Niacin is not stored in our body and therefore requires a constantintake.

Functions in the human body

-It helps digestion

-Keeps skin healthy

-Enables the proper function of the nervous system

-Is required for utilizing energy from food

-Improves circulation and soothes inflammation

-It is also important for the production of reproductive hormones and stress hormones that are excreted by the adrenal gland

-Participates in the formation of some enzymes

Symptoms of deficiency

A more serious deficiency of niacin causes the disease pellagra which is characterized by symptoms such as digestive problems, skin inflammation, and mental disorders.

Other symptoms include fatigue, vomiting, poor circulation, depression.

Symptoms of an overdose

Increased blood sugar levels, liver damage, stomach or intestinal ulcer, skin rashes.

In what quantities do we need vitamin B3? *

Infants 0-6 months, 2mg/day 7-12 months, 4mg/day  
Children 1-3 years, 6mg/day 4-8 years, 8mg/day 9-13 years, 12mg/day
Adolescent and adult Male > 13 years, 16mg/day Female >14 years, 14mg/day   Pregnant, 18mg/day Breastfeeding 17mg/day

Which food is the best source of vitamin B3 (the values ​​for the amount of vitamin B3 are given for 100g of the listed product)

Chicken 11,2 mg
Peanuts 15,9mg
Chicken liver 11 mg
Green peas 1,5 mg
Brown rice 1,5 mg
Chicken breasts 0,1 mg

* In our body, niacin can be produced from the amino acid tryptophan, so if we eat enough products that contain this amino acid and we consume products rich in niacin, there is no need to be afraid of a lack of niacin.

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