VITAMIN B3 (Niacin)

VITAMIN B3 (Niacin)Vitamin B3 is known by many names. Niacin (nicotinic acid) and niacinamide (nicotinamide) are different forms of vitamin B3. The body can make vitamin B3 itself from the amino acid tryptophan. Vitamin B3, like the other B vitamins, is water-soluble and only small amounts are stored in the body. In high doses, nicotinic acid is used as a medicine to lower cholesterol.

What does vitamin B3 do for the body?Vitamin B3 is included in various coenzymes (a coenzyme must be present for another enzyme to work), including NAD and NADP. These coenzymes are, among other things, important for repairing damage that occurs in our DNA and are thus important in our defense against cancer. Vitamin B3 is also important for building up fatty acids and hormones. Vitamin B3 is important for the body's energy metabolism.

Sources of vitamin B3 in the dietVitamin B3 is found in many foods, but good sources are meat, fish, offal, eggs and green vegetables.

Recommended daily intake of vitamin B3

• Children up to 9 years: 5-12 mg

• Men over 10 years: 15-20 mg

• Women over 10 years: 13-15 mg

• Pregnant women: 17 mg

• Lactating: 20 mg

For children, men and women, the recommendations vary with age.

What happens with a lack of vitamin B3?Deficiency of vitamin B3 is rare. Both because most people get what they need through their diet, and because the body can make vitamin B3 from the amino acid tryptophan, which is found in all protein-rich foods. People with long-term low food intake, high alcohol intake or with malabsorption can develop vitamin B3 deficiency. Vitamin B3 deficiency can cause the disease pellagra. Pellagra can cause skin and mucous membrane changes.

What happens with high intake of vitamin B3?A lot of vitmain B3 can cause redness, rash or itching in the skin, more serious symptoms such as nausea, vomiting, diarrhea and heart rhythm disturbances can occur.

Advice and guidance on supplements of vitamin B3People with long-term low food intake, high alcohol intake or with malabsorption are examples of groups that can benefit from supplementation with vitamin B3, preferably in the form of a B-complex preparation or multivitamin preparation.

Nicotinic acid in high doses is available as a prescription medicine for high cholesterol. Those who use this should be careful with excessive doses of vitamin B3 from dietary supplements.