Vitamin B3 Niacinamide

3 months ago • 3 min. read

Vitamin B3 Niacinamide

Vitamin B3 - niacin, perhaps the older ones also know it as vitamin P. It belongs to the group of B vitamins, which we find in the multiform B-complex. It is a very important group of vitamins that we necessarily need for the proper function of vision, mucous membranes, skin, heart... In the body, they are responsible for the production of energy in cells and are essential for the proper functioning of cardiac, muscle, and nerve activities.

B3 - niacin is needed for energy production in cells, for healthy skin, and good digestion. Its deficiency (hypovitaminosis) causes fatigue, depression, pigmented skin rashes, weaker cognitive functions up to dementia. Conversely, its excess (hypervitaminosis) manifests as skin redness, itching.

The recommended daily dose of vitamin B3 is 13-15mg for women (pregnant up to 17mg), for men 15-20mg. We get it from meat, bacon, liver, dried fruits, coffee, tea. It is one of the vitamins that our body can produce if we have enough proteins and vitamin B6. It produces it from the amino acid tryptophan (from 60mg of tryptophan about 1mg of vitamin B3).

Niacin (B3) commonly occurs in two forms: nicotinic acid and niacinamide. Nicotinic acid helps in reducing cholesterol and has a positive effect on heart activity. Niacinamide is formed from nicotinic acid. It helps with skin diseases, treats psoriasis, and reduces the risk of skin cancer. It contributes to mental and psychological balance. It can also reduce allergy symptoms.

Vitamin B3 is water-soluble, and the body stores it in small amounts in the brain, heart, and liver. It cannot be overdosed (by regular consumption), the excess is excreted in urine. We find it in large amounts in foods, but mostly only in small quantities. The richest source is meat (especially liver), fish (tuna, salmon), nuts, mushrooms, legumes, eggs, yeast, brewer's yeast...

B3 significantly contributes to the conversion of food into energy. Its deficiency is also felt as increased fatigue. It contributes to mental health - eliminates mood swings and depression. It helps with allergies, reduces histamine secretion. It is an antioxidant, reduces cholesterol levels, helps with diabetes. Besides these important functions, it protects and improves skin health.

The most common symptoms of vitamin B3 deficiency are: memory disorders, headaches and dizziness, exhaustion, insomnia and nervousness, skin problems and inflammations, inflammations of mucous membranes. In very serious deficiency, a skin disease called pellagra occurs. It has so-called 3D symptoms: skin symptoms - dermatitis, neuropsychic problems - dementia, diarrhea. However, this is an extreme that should never occur with our normal diet.

The recommended daily dose is 9-13mg for children, 13-20mg for adults. Pregnant and breastfeeding women up to 20mg. Vitamin B3 niacin is available as part of a complex package of B-vitamins, so-called B-complex, but also as a standalone vitamin B3 in the form of a vitamin dietary supplement.

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