Vitamin B3, also known as niacin, and its discovery changed humanity's approach to health and nutrition. In the past, people, especially in developing countries, often suffered from pellagra, a disease caused by a lack of vitamin B3 in the body.
We now know that this vitamin is essential for the functioning of our body, and its deficiency can have serious consequences. In this article, we will describe the importance of vitamin B3 in our body, its sources, deficiency symptoms and risks, health benefits, supplements, recommended daily dose, overdose side effects and role in skin care.
The importance of vitamin B3 for our body
The importance of vitamin B3 for our body is indisputable. It is necessary for many biochemical reactions that take place in our cells. Vitamin B3 is involved in energy production by synthesizing ATP, the main source of energy. It also helps maintain the normal condition of the nervous system, digestive system and skin.
In addition, vitamin B3 contributes to cholesterol levels reducing the amount of triglycerides in the blood, which is important for the cardiovascular system. Also, studies show that vitamin B3 can reduce the risk of acute coronary syndrome. This vitamin also plays an important role in reducing stress and inflammatory processes in the body.
Natural sources of vitamin B3
Vitamin B3 can be found in a variety of foods. Most people can get the recommended daily allowance by eating a varied, balanced diet. Here are some natural sources of vitamin B3 that should be included in your diet plan:
- Meat: beef, chicken, turkey, pork, rabbit
- Fish: tuna, salmon, cod, sardines, sprats
- Poultry: Chicken and turkey liver are particularly rich sources of vitamin B3
- Grains: wheat, nuts, bran, oats, millet
- Vegetables: broccoli, spinach, legumes, carrots, tomatoes
- Mushrooms: champignons, chanterelles, cherries
- Berries: raspberries, currants, sea buckthorn
- Dairy products: milk, yogurt, cottage cheese, cheese
Vitamin B3 deficiency: symptoms and risks
Vitamin B3 deficiency is rare in today's world, but it can still happen. Most often, vitamin B3 deficiency is caused by poor nutrition, insufficient variety of food, alcoholism or certain metabolic disorders. In this case, pellagra may occur, a disease manifested by disorders of the skin, digestive system and nervous system.
Symptoms of vitamin B3 deficiency may include the following:
- redness and dryness of the skin,
- sun sensitivity
- tingling and numbness in the hands and feet,
- inflammation of the oral mucosa,
- loss of appetite
- digestive disorders,
- nausea,
- vomiting
- diarrhea,
- fatigue,
- headache,
- sleep disorders,
- depression,
If the symptoms of vitamin B3 deficiency are not noticed and treated in time, serious complications may occur, such as encephalopathy, heart failure, vascular disorders.
To avoid vitamin B3 deficiency, you must ensure that you consume enough of this vitamin. The main sources of niacin are meat, fish, eggs, dairy products, legumes, nuts and seeds. In addition, some cereals are fortified with vitamin B3 to increase its content in food.
However, it is important to note that some people's bodies may have difficulty digesting or processing vitamin B3, so they may develop a deficiency even after consuming enough of this vitamin.
Health benefits of vitamin B3
Vitamin B3 has many beneficial properties that help maintain optimal health. Here are some of the main benefits of vitamin B3:
First, vitamin B3 is important for energy production in the body. It helps in several ways, such as by stimulating the oxidation of carbohydrates and fats to produce energy molecules called ATP (adenosine triphosphate). In addition, vitamin B3 helps produce energy from some amino acids. So, with adequate niacin, your body can more efficiently convert food into energy so your body can function properly.
Second, vitamin B3 helps reduce the risk of cardiovascular disease. Research shows that adequate amounts of niacin can lower levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL) in the blood. In addition, vitamin B3 can reduce triglycerides, a form of fat associated with cardiovascular disease risk. Thus, vitamin B3 can help maintain a healthy circulatory system and protect against cardiovascular problems.
Third, vitamin B3 can help improve brain function. Niacin is important for nerve cell communication and may help protect against age-related brain damage. In addition, vitamin B3 helps produce serotonin, a neurotransmitter that regulates mood, sleep and appetite. Adequate levels of vitamin B3 can help reduce the risk of depression, anxiety and other mood disorders.
Vitamin B3 Supplements: Types and Uses
Vitamin B3 supplements can be helpful for those who cannot get enough of this vitamin from food or who need extra niacin due to certain health problems. There are several main types of vitamin B3 supplements:
- Niacin (nicotinic acid) is the most common vitamin B3 supplement that is effective in lowering cholesterol and triglycerides. However, this supplement can cause a side effect called a "niacin flush," which is characterized by redness, burning, and itching of the skin. These side effects are usually temporary and not dangerous to health.
- Niacinamide is a form of vitamin B3 that does not have the "niacin flush" side effects. However, it is not as effective in reducing cholesterol and triglycerides. Niacinamide is often used to treat skin problems such as acne and red skin.
- Inositol hexanicotinate is another form of vitamin B3 that also does not have the side effects of the niacin flush. It can be used to lower cholesterol and triglycerides, but is less effective than nicotinic acid.
In order to use vitamin B3 supplements, you must first take only high-quality and well-regarded vitamins. It is generally recommended to start with the lowest dose and gradually increase it to reduce potential side effects and increase tolerance.
Recommended daily dose of vitamin B3
The recommended daily dose of vitamin B3 depends on age, gender, health status and other individual factors. Here are the general recommended daily allowances for different age groups:
- For babies (0-6 months): 2 mg
- For children (7-12 months): 4 mg
- For children (1-3 years): 6 mg
- For children (4-8 years): 8 mg
- For children (9-13 years): 12 mg
- Males (14 years and older): 16 mg
- Females (14 years and older): 14 mg
- For pregnant women: 18 mg
- Nursing women: 17 mg1
It is important to note that these recommendations are general and individual needs for vitamin B3 may vary. If you think you have a vitamin B3 deficiency or want to check your niacin levels, talk to your doctor or nutritionist.
Possible side effects of vitamin B3 overdose
Although vitamin B3 is important for health, an overdose can cause side effects and even be dangerous to health. Vitamin B3 overdose symptoms may include:
- Skin: skin redness, burning, itching
- Digestive system: nausea, vomiting, diarrhea, abdominal pain
- Liver: liver dysfunction, elevated liver enzymes
- Blood vessels: decrease in blood pressure, blood circulation disorders
If you suspect that you have overdosed on vitamin B3, contact your doctor or the emergency department immediately. The best way to avoid an overdose is to follow the recommended daily doses and not to use larger amounts of vitamin B3 without the advice of a doctor or dietician.
Vitamin B3 and its role in skin care
Vitamin B3 is widely used in skin care products for its antioxidant, anti-inflammatory and hydrating effects. It also helps improve skin texture and color, supports collagen and elastin production, and reduces wrinkles and age spots. In addition, vitamin B3 can be beneficial for those who suffer from acne, eczema and other skin problems.
Vitamin B3 can be used in both external and internal skin care. In external care, it is often used as part of creams, lotions, serums and other skin care products. In internal care, it can be used in a vitamin B complex or as a stand-alone supplement.
It is important to choose the right form and concentration of vitamin B3 according to your skin type and condition. It is generally recommended to start with a lower concentration and gradually increase it to reduce potential side effects and increase skin tolerance.
Conclusions: Maintain a balanced intake of vitamin B3
Vitamin B3 is an important vitamin that plays an important role in the body. It helps support optimal energy production, circulatory system, brain function and skin health. However, a lack of vitamin B3 can have negative effects on your health, and consuming too much of the vitamin can be dangerous.
To avoid vitamin B3 deficiency or overdose, it is important to maintain a balanced intake of niacin from food or supplements based on individual needs and health status. It is also important to choose the right form and concentration of vitamin B3 for your needs and use it carefully to minimize potential side effects.
By maintaining a balanced level of vitamin B3, you can achieve many beneficial health benefits and keep your body functioning optimally. So, don't be afraid to check your niacin levels and add vitamin B3 to your healthy lifestyle.
