2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B3, also often called niacin, is a member of the vitamin B-complex family. Significant amounts of vitamin B3 are contained in maize, but these amounts cannot be directly absorbed by maize, but only by maize products that are prepared in a way that releases this vitamin for absorption. There are several different chemical forms of vitamin B3, which include nicotinic acid and nicotinamide.
Functions of vitamin B3
- Energy production - like other B-complex vitamins, niacin is important for energy production. Two unique forms of vitamin B3 - Nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide phosphate are essential for the conversion of proteins, fats and carbohydrates contained in the body into usable energy. B3 is also used to synthesize starch, which can be stored in the body in the muscles and liver for possible use as an energy source.
- Fat metabolism - vitamin B3 plays an important role in the chemical processing of body fat. Fat-containing structures in the body (such as cell membranes) usually require the presence of vitamin B3 for their synthesis, as well as many fat-based hormones called steroid hormones.
Although B3 is required for the production of cholesterol in the liver, it has been used repeatedly to lower total cholesterol levels in the blood.
- Maintenance of genetic processes - the components of the primary genetic material in our cells, called DNA, require vitamin B3 for their production.
- Regulation of insulin - Vitamin B3 affects blood sugar and regulates the function of the hormone insulin, as it is involved in its metabolism.
Vitamin B3 deficiency
Due to its unique role in energy production, the deficit of vitamin B3 it is often associated with general weakness, muscle weakness and lack of appetite. Skin infections and digestive problems may also be associated with niacin deficiency.
The slight deficiency of vitamin B3 can lead to mouth sores, irritability and nervousness, skin lesions, chronic headache, insomnia. However, in more severe deficiency, prolonged neurasthenia, depression and mental disorders, disorientation may occur.
The Institute of Medicine at the National Academy of Sciences of the United States has set a tolerance limit (UL) for niacin intake of 35 milligrams, which applies to men and women aged 19 and over and is limited to niacin derived from dietary supplements..
Vitamin B3 is one of the stable water-soluble vitamins and is minimally susceptible to damage caused by air, light and heat.
Intestinal problems, including chronic diarrhea and inflammatory bowel disease, can trigger vitamin B3 deficiency. Because part of the supply of B3 comes from the conversion of the amino acid tryptophan, tryptophan deficiency can also increase the risk of vitamin B3 deficiency. Physical trauma, all types of stress, as well as excessive alcohol consumption are also associated with an increased risk of niacin deficiency.
Birth control pills (oral contraceptives) and anti-TB drugs reduce the amount of vitamin B3 in the body.
Benefits of vitamin B3
Vitamin B3 may play an important role in the prevention and / or treatment of the following diseases: Alzheimer's, cataracts, depression, diabetes, gout, hallucinations, headaches, AIDS, hyperactivity, inflammatory bowel disease, insomnia, multiple sclerosis, menstrual pain, osteoarthritis, rheumatoid arthritis, taste disorders, etc.
Vitamin B3 is important for the structure and strength of the skin, as well as for its good appearance. Helps the normal functioning of the gastrointestinal tract and fights bad breath. Reduces severe migraine attacks. Helps reduce high blood pressure. It is very important for proper blood circulation and the normal functioning of the nervous system.
Sources of vitamin B3
Dietary supplements focused on lowering cholesterol and altering fat metabolism usually include vitamin B3 in the form of nicotinic acid. Vitamin B3 in the form of nicotinamide is also a widely available supplement.
An excellent source of vitamin B3 are mushrooms and tuna. Very good sources are: beef liver, flounder, asparagus, seaweed, venison, chicken and salmon. In general, meat and fish are a better source of niacin than plant products. Lean meat, pork, shrimp, cow's milk are also very rich in niacin. Rice, bran, sunflower seeds, celery, turnips, beets, almonds also contain vitamin B3.
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Vitamin B-complex
The organic nature of all types of vitamins makes them an indispensable ingredient for a full human life. Vitamins are not produced and synthesized in the human body, which is of great importance and should focus on their supply. Vitamin B-complex contains all important vitamins from this group in an optimal amount.
From Which Foods To Get Vitamin C
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Vitamin C
Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu. Vitamin C , also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed.
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