The B3 vitamin , also called Niacin , is a chemical which forms part of the vitamin B complex, a group of amines that perform vital functions to the human body.Vitamin B3 was discovered in the mid-nineteenth century, having since then several names, such as vitamin PP. It comes from nicotine, and is absorbed within the small intestine , being transported through the villi into the bloodstream, where it helps stabilize glucose in the blood .

What is vitamin B3 for?

Niacin has very specific and important functions in the human body, and it is essential that it is in adequate amounts, available for its action.

Being part of the vitamin B complex, it is one of the agents that allow an optimal state of the central nervous system . The main ones that are responsible for this are thiamine and riboflavin, called vitamin B1 and vitamin B2 respectively.

Vitamin B3 is related to metabolic processes in cells so that they have enough energy to carry out their internal processes. This vitamin is concentrated, for this purpose, in the mitochondria , organelles that function as energy producers in cells, creating ATP (adenosine triphosphate) molecules, which are what provide the body with the ability to function and develop its activities.

Vitamin B3 collaborates in the restoration of DNA , since these helical structures wear out and lose their components over time, becoming smaller. This process is related to aging. Other substances that are actively involved in restoring DNA are antioxidants, such as resveratrol , which slows the signs of aging in the body.

Vitamin B3 is involved in the production of neurotransmitters, such as serotonin, dopamine, endorphins, adrenaline, norepinephrine.

In addition, it is one of the participants in the synthesis of testosterone , the male sex hormone, and progesterone , the female sex hormone.

How Much Vitamin B3 Should I Consume?

Vitamin b3 must be supplied to prevent diabetes and brain disease.

The recommended daily intake of vitamin B3 is between 6 and 12 milligrams for children, and between 12 and 18 milligrams for adulthood.

It is ingested through the daily diet , so there is no difficulty in accessing this vitamin. If consumed with excess amounts, these are disposed of through urination.

Its deficiency leads to the risk of suffering from diseases and conditions that hinder a healthy lifestyle:

  • The disease called pellagra
  • The balance of sugars in the body is decompensated, causing hyperglycemia , which is an excess of glucose in the bloodstream.
  • The difficulty faced by diabetics in regulating glucose levels .
  • A potential damage to the pancreas by not being able to supply the body with enough insulin, and by the two previous conditions.
  • Difficulty in retaining information, so there is a risk of slight mental damage.

What foods contain vitamin B3?

Vitamin B3 can be obtained from a wide variety of foods

Vitamin B3 can be ingested from foods such as:

    • Beef
    • Beef liver
    • Pork liver
    • Tuna
    • Cheeses
    • Hams (serrano is the variety that has it the most)
    • Peppers
    • Peanut
    • Rice
    • Yeast
    • Whole wheat
    • Café
    • Algas espirulinas desecadas
    • Crayfish

Website | + posts

Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *