Vitamin B3 - niacin, perhaps also known to the elderly as P. It belongs to the group of B vitamins found in the multiform B-complex. It is a very important group that you need for the proper function of eyesight, mucous membranes, skin, heart... You need it for the proper functioning of heart, muscle and nerve activity.
B3 - We need it for energy production, healthy skin and good digestion. Its deficiency (hyovitaminosis) causes depression, pigment skin rashes, weaker cognitive functions and even dementia. On the contrary, its excess (hypervitaminosis) manifests itself in reddening of the skin and 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 fruit, coffee, tea. It is one of the vitamins our body can make if we have enough protein and vitamin B6. It makes it from the amino acid tryptophan (from 60mg of tryptophan about 1mg of vitamin B3).
Niacin (B3) is commonly found in two forms: nicotinic acid and niacinamide. Nicotinic acid helps in lowering cholesterol and has a positive effect on heart function. Niacinamide is formed from nicotinic acid. It helps with skin diseases, treats psoriasis and reduces the risk of skin cancer. 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 is impossible to overdose on it (through normal consumption), as any excess is excreted in the urine. It is found in many foods, but usually only in small amounts. The richest sources are meat (especially liver), fish (tuna, salmon), nuts, mushrooms, legumes, eggs, yeast, brewer's yeast...
B3 is involved in the conversion of food into energy. Even so, its deficiency is increased. Contributes to mental health - depress mood swings and depression. Help with allergies, eliminate histamine. Is an antioxidant, lowers cholesterol, helps with diabetes. In addition to these important functions, it protects and improves skin health.
The most common manifestations of vitamin B3 deficiency are memory impairment, headaches and dizziness, exhaustion, insomnia and nervousness, skin problems and inflammation, inflammation of mucous membranes. In very severe deficiency, a skin disease- pellagra- develops. The latter has so-called 3D symptoms: skin symptoms - dermatitis, neuropsychiatric 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 adults. Pregnant and lactating women up to 20mg. Vitamin B3 niacin is available as part of a comprehensive package of B-vitamins, the so-called B-complex, but also as a stand-alone vitamin B3 in the form of a vitamin supplement.
