What is vitamin B3?
Vitamin B3 or niacin is part of the so-called water soluble vitamins. They are not stored in the body and must be taken regularly through foods or supplements.
What is the role of vitamin B3?
Vitamin B3 or niacin is crucial for cell respiration, food digestion, skin protection and promotes blood circulation. It also plays a fundamental role in the function of the nervous system. Vitamin B3 is also called vitamin PP (pellagra preventive factor) for its role in preventing pellagra, a historic widespread disease.
Which foods are rich in vitamin B3?
Vitamin B3 or niacin is found in white meat, spinach, peanuts, beef, liver, yeast as well as in some fish such as salmon, swordfish and tuna.
What is the daily requirement of vitamin B3?
The daily requirement of vitamin B3, or niacin, varies according to gender. In women, 14 mg / g is recommended, while in men,18 mg / d is recommended.
Vitamin B3 deficiency
Lack of vitamin B3 or niacin can cause many different symptoms ranging from headaches, nausea, and irritability to loss of muscle tone and poor digestion.
Excessive vitamin B3 intake
Excessive vitamin B3 intake can cause problems that can manifest themselves through symptoms such as itching, nausea, headache, diarrhea, flushing and pain in the upper half of the abdomen.
When is it necessary to take vitamin B3?
Generally, a healthy person who follows a well balanced diet does not need to take vitamin B3 supplements. There are instances however, where the supplements are required, such as for elderly individuals, individuals performing strenuous work activities, individuals who practice sports at a professional level, individuals who abuse alcohol and drugs and individuals who have suffered burns extended throughout most of the body.