The vitamin Niacin is part of the Vitamin B complex and is also known as Vitamin B3, nicotinic acid, or PP factor, as niacin prevents the deficiency disease Pellagra. Vitamin B3 is important for the synthesis and breakdown of carbohydrates, proteins, and fats, and plays a major role in healthy digestion, normal cholesterol metabolism, blood sugar control, hormone production in the adrenal, germ, and thyroid glands, and skin health. In addition, Vitamin B3 (Niacin) is needed for energy production and positively influences mental and emotional well-being.
Which foods contain Vitamin B3 (Niacin)?
In foods, Niacin occurs as nicotinic acid or nicotinamide. Both have nothing to do with the toxic alkaloid nicotine found in tobacco. Foods with a high content of Vitamin B3 (Niacin) include:
- Fish
- Poultry
- Beef
- Eggs
- Dairy products
- Coffee
- Peanuts
- Brown rice
- Whole wheat bread
- Wheat germ
- Yeast
Vitamin B3 (Niacin): Origin and Function
Vitamin B3 (Niacin) was only discovered in 1936, making it a relatively young member of the Vitamin B complex. Originally called Vitamin PP or Vitamin PPF, it was later classified into the B group because, like other B vitamins, it acts as a cofactor for enzymes. In foods, niacin occurs as nicotinic acid or nicotinamide. In the body, niacin is converted into the coenzymes NAD and NADP. These are able to bind or release hydrogen, thereby supporting certain enzymes that play a crucial role primarily in carbohydrate, fat, and protein metabolism. The B vitamin is also important for skin, as it aids in collagen and pigment formation. Additionally, niacin is involved in the formation of neurotransmitters, which control signal transmission in the nervous system.
Vitamin B3 Deficiency: Typical Symptoms
A deficiency in Vitamin B3 (Niacin) can lead to the following symptoms:
Changes in the mucous membranes of the mouth and tongue (swollen and sometimes inflamed tongue).
Loss of appetite, dizziness, vomiting, constipation or diarrhea.
Nervous changes such as sleep disturbances, fatigue, dizziness, and headaches, up to states of confusion and depression.
The disease Pellagra, with symptoms such as diarrhea, skin diseases, fever, nervous disorders, and dementia.
Vitamin B3 Needs: When you should buy Vitamin B3
If even one of these points applies, your niacin supply might be insufficient, making it advisable to buy Vitamin B3, for example in the form of Vitamin B3 capsules:
Do you eat few whole grains and legumes?
Do you eat little or no fish?
Are you vegan?
Do you suffer from diseases of the digestive tract?
Buy Vitamin B3
If there is an increased need for Vitamin B3 (Niacin), which cannot be met due to dietary habits or illnesses, it is advisable to take Vitamin B3 capsules as a dietary supplement. A too high dosage of over 35 mg can lead to a so-called niacin flush, a hot flash caused by taking the vitamin, which is due to a temporary increase in blood flow to the skin. The cause of this phenomenon is the release of vasodilatory prostaglandin D2 (PGD2) in the skin.
How much Vitamin B3 does the body need?
The German Nutrition Society (DGE) recommends different amounts of Vitamin B3 depending on age and gender. For example, men between 25 and 65 years of age need 15 mg of niacin per day, while women between 25 and 51 years of age only 12 mg of Vitamin B3 (Niacin). Women over 51 years of age are recommended a daily dose of 11 mg. Pregnant women, on the other hand, need 14 mg of Vitamin B3 (Niacin), and in the third trimester of pregnancy and at the end of lactation, the recommended daily dose is even 16 mg. The body's need for Vitamin B3 is met partly through food and partly through the body's own production. The amino acid L-tryptophan serves as the starting material for this process. From 60 mg of tryptophan, the body can produce 1 mg of niacin. For this process, the organism also needs protein, Vitamin B2, B6 and folic acid. The daily dose of niacin should not exceed 35 mg in adults.
