Vitamin B3
General characteristics of Vitamin B3
Vitamin B3, also known as niacin, is highly water soluble and absorbed by the body.
There are two known forms of niacin: nicotinic acid (found in plant foods) and nicotinamide, found in animal foods.
In the body, niacin can be synthesized from tryptophan, an essential amino acid.
Functions of vitamin B3 in the body
One of the main uses of vitamin B3 is to participate in energy production. With its help, special enzymes are formed that affect the conversion of energy from carbohydrates.
Vitamin B3 also helps control blood glucose levels. This property of the vitamin is useful in that it allows the body to use the energy received in a measured way. So, at the moments of the most intense physical exertion, the consumption of energy also increases, which vitamin B3 helps to "get".
Another useful function of the vitamin in the body is its participation in the synthesis of fatty acids, which affect the work and well-coordinated functioning of the digestive system, improve appetite. In addition, the ability of vitamin B3 to influence the breakdown of carbohydrates, proteins and fats is widely known, as well as play an important role in the secretion of gastric juice, bile and in the synthesis of red blood cells. The last feature of the vitamin makes it an excellent assistant in the fight against various circulatory disorders.
Niacin has a beneficial effect on the cardiovascular and nervous systems, supports the health of the skin, intestinal mucosa, and oral cavity. Normal vision is due to vitamin B3 as well.
There is evidence, however, which requires confirmation that niacin plays an important role in the fight against the development of cancer, preventing healthy cells from becoming cancerous.
We should not forget about the participation of niacin in the formation of testosterone, estrogens, progesterone - sex hormones.
Foods high in vitamin B3
If you are deficient in niacin, consider the following foods:
- Beef liver, beef (vitamin B3 content reaches 6.8 mg per 100 g of product);
- Porcini mushrooms (up to 2.7 mg);
- Peas (up to 2.2 mg);
- Champignons (about 2.2 mg);
- Peanuts (about 1.76 mg)
- Chicken egg (up to 1.3 mg);
- Beans (approximately 1.2 mg)
- Wheat (about 1.1 mg)
- Hazelnuts (up to 1.1 mg);
- Pistachios (about 1.1 mg);
- Oatmeal (up to 0.9 mg);
- Walnut (about 0.8 mg)
- Chicken meat (about 0.8 mg);
- Barley groats (about 0.7 mg);
- Corn (no more than 0.6 mg).
Vitamin B3 deficiency
Lack of niacin in the body can lead to serious disruptions in its work. Vitamin B3 deficiency can be discussed in the following cases:
- With apathy, lethargy, fatigue;
- For headaches and dizziness;
- With irritability;
- With insomnia;
- With a decrease in appetite and a drop in body weight;
- With pallor and dryness of the skin;
- With an increased heartbeat;
- With constipation;
- With a decrease in the body's resistance to various infections.
Prolonged niacin deficiency is often the cause of the development of pellagra, a disease characterized by:
- The appearance of heartburn and belching;
- Diarrhea, the frequency of which reaches 3 to 5 times a day or more;
- Feeling of heaviness in the stomach, decreased appetite;
- Increased salivation, burning sensation in the mouth;
- The appearance of puffiness of the lips, the formation of cracks on them;
- Cracking of the tongue;
- The appearance of red spots on the face, neck, hands, elbows;
- Feeling of sudden weakness, headaches, tinnitus;
- The appearance of a wobbly gait;
- Increased blood pressure;
- The appearance of sensations of goose bumps, numbness.
Reasons for the formation of a lack of vitamin B3 in the body
Lack of vitamin B3, as a rule, is observed in elderly people. The reason for this is a decrease in the level and rate of metabolism, a decrease in the body's ability to absorb nutrients contained in food.
In addition, in some cases, except for the above, there is a vitamin deficiency in the body. Risk groups for niacin deficiency include:
- The period of breastfeeding or pregnancy in women;
- People prone to excessive alcohol consumption, drug users;
- Adherents of diets that limit calorie intake and, as a result, nutrients;
- People who are in stressful situations or are exposed to stress;
- Patients suffering from diseases of a chronic nature (among them pancreatitis, malignant tumors, cirrhosis of the liver, etc.);
- Patients with metabolic disorders of a congenital nature.
Excess vitamin B3
On the other hand, over-consumption of niacin-rich foods can create excess vitamin B3 in the body. Its symptoms are as follows:
- The appearance of a skin rash, itching;
- Heartburn, vomiting, nausea;
- Light-headedness, fainting;
- Stomach upset;
- Blurred vision;
- Headaches;
- Yellowing of the skin, whites of the eyes;
- Darkening of stools and / or urine.
Recommended daily intake of vitamin B3
The body's need for niacin changes with age, so you need to know what the WHO recommended dosages for a particular age group:
- Infants from birth to six months should take up to 2 mg of vitamin per day;
- Children aged 7 to 12 months - 4 mg per day;
- Babies from one to three years - from 6 mg per day;
- From 4 to 8 years old - 8 mg per day;
- For children from 9 to 13 years old, a dosage of 12 mg per day is recommended;
- For adolescents, whose age is from 14 to 18 years old - 16 mg per day (for girls) and 14 mg per day (for boys);
- Adults over 19 are recommended: women - 16 mg per day, men - 14 mg per day;
- Women of all ages should take 18 mg of niacin per day during pregnancy;
- For women during breastfeeding, regardless of their age, 17 mg per day.
Please note that the vitamin B3 dosages described above are the minimum recommended dosages.
How to store foods with vitamin B3
Often, products require certain storage conditions in order for the vitamins contained in them to reach the consumer safe and sound. In this sense, niacin has an excellent quality: high resistance to changing environmental conditions. So, products with vitamin B3 can be stored for a long time, withstand drying, freezing, exposure to sunlight, acids and alkalis. However, heat treatment (cooking, frying food) can reduce the vitamin B3 content by 5-40% of the initial one.
Found a mistake in the text? Select it and press Ctrl + Enter.
