The role of vitamin B3 in the human body. Where is it contained?

The importance of vitamin B3 for the human body

In the human body, this vitamin performs several important functions.

He takes part in obtaining energy. Helps to form special enzymes that influence the processes of producing energy from carbohydrates. Vitamin B3 also controls blood sugar. All this allows the body to expend the received energy evenly.

Vitamin B3 lowers LDL cholesterol, which contributes to the formation of plaque in blood vessels and triglycerides. It also raises the level of HDL cholesterol, which dissolves these plaques. And thus the risk of heart disease is reduced.

Vitamin B3 is also needed for the metabolism and absorption of amino acids.

It normalizes the functioning of an organ such as the heart, has a vasodilating effect, which helps eliminate circulatory delays, and with its help hemoglobin is formed.

Vitamin B3 also stimulates the production of gastric juice and digestive enzymes in the pancreas and liver, and takes part in the breakdown of carbohydrates and fats.

It is indispensable in the synthesis of essential hormones such as testosterone, progesterone, cortisone, thyroxine, estrogen and insulin, which has a regulatory effect on all vital functions of the body.

Vitamin B3 is involved in the process of assimilation of protein from plant foods.

The functioning of the body's nervous system is also essential without this vitamin.

According to many scientists, vitamin B3 plays a special role in the prevention of cancer, preventing healthy cells from turning into cancer cells.

Vitamin B3 provides a person with normal vision, maintains healthy skin, oral mucosa and intestines.

It ensures the functioning of the most important organ in the human body - the brain, helps it function normally, maintains the ability to associate, improves memory, and promotes healthy sleep.

Thus, vitamin B3 is needed in the human body for normal life; with its deficiency, various skin inflammations develop, such as dermatitis and pellagra, as well as other diseases, such as diarrhea and dementia. In addition, a person with a deficiency of vitamin B3 becomes irritable and embittered, he is tormented by fears, insomnia, anxiety, headaches and dizziness; often people with a lack of this vitamin completely lose their appetite.

From WHO statistics we can say that in 14% of people, vitamin B3 deficiency occurs over the age of 60 years, in 11% between the ages of 17 and 47 years.

A deficiency of this vitamin develops over years and cannot occur in one day based on the daily norm.

Its deficiency is often a consequence of a monotonous diet, lack of vegetables and herbs in the diet.

Its excess can also harm the human body. With an excess of vitamin B3, hypervitaminosis develops, which may be indicated by the following signs:

numbness; feeling of a rush of blood to the head; dizziness; redness of facial skin areas.

With prolonged hypervitaminosis of vitamin B3, more serious consequences are possible:

disruption of the digestive system (low or lack of appetite, nausea, vomiting and severe stomach pain); development of fatty liver (manifested by yellowing of the whites of the eyes and skin).

Niacin and athletes

In sports, niacin uses such capabilities as the ability to expand the capillaries of the brain, thin the blood, preventing blood clots, reduce swelling, pastosity, and influence memory and coordination of movements. In other words, it is in sports that the state of the body’s redox processes, its biochemical basis for normal life activity, matters.

Increasing the concentration of vitamin B3 improves both oxidation and reduction. It works as a catalyst that accelerates these processes.

In practice, this means that the digestion of products entering the body is improved, that is, proteins, fats, carbohydrates - the building material of cells, tissues, and organs - are absorbed as quickly as possible. They enter the bloodstream at an increased rate from the intestines and are distributed throughout the body.

Under the influence of niacin, tissue nutrition improves in all possible ways: blood flow accelerates, more oxygen enters the cells, and metabolic processes are stimulated. As a result, muscle efficiency improves, endurance and athletic performance increases.

The body's reaction becomes as fast as possible. Bodybuilding also improves pumping - the subjective feeling of muscles expanding due to maximum blood flow to them. The muscles grow in volume and gain the ability to develop venous lines. All this happens on a natural basis.

Drawing veins is impossible without a low concentration of lipids in the body. This means that B3 removes fat. This is not surprising, because it is the main component in lipid metabolism, naturally removes “bad” cholesterol, that is, it frees the body from unnecessary fat reserves.

But nicotinamide or PP also has one disadvantage. It negatively affects the heart muscle in case of overdose. More than 100 mg of niacin is taboo. If you forget about this, the rate of fat oxidation will sharply decrease, and along with it, the contractility of the myocardium will decrease.

In addition, a failure in fat metabolism will lead to the deposition of “bad” cholesterol in the form of atherosclerotic plaques on the walls of blood vessels, which will change their permeability and elasticity. As a result, the concentration of lipoproteins in the blood will begin to increase, threatening hypertension and the development of thrombosis.

Vitamin B3 content in foods

Typically, a person receives this vitamin from the daily diet, so it is important to ensure that it is sufficiently adequate in the food items on the daily menu. For infants, this norm ranges from 1.7 to 5.7 mg, for children from one year to 13 years old - 8-12 mg, for adolescents from 14 years old and adults - 20 mg, for pregnant and lactating women - 25 mg per day.

The body's need for vitamin B3 may increase with:

a diet in which plant proteins predominate over animal proteins (during religious fasting or living in the style of a raw food diet and vegetarianism); work in high temperature conditions (hot climate or hot workshops); conditions of the Far North (Nenets Autonomous Okrug; Kamchatka, Chukotka); increased tension in the nervous system (professions: pilot, dispatcher, etc.); strong physical activity.

Vitamin B3 is found in kidneys and liver, meat, mushrooms, beans, beets, pineapples, buckwheat, rye bread and other foods.

It is found in very large quantities in spicy and medicinal herbs: alfalfa, burdock, chamomile, ginseng, hops, horsetail, nettle, parsley, mint, clover, sage, sorrel and others.

In the food industry it is also used as food additive E375.

Vitamin requirement:

Children and teenagers need 5 to 12 mg of niacin daily, adults need about 6.6 mg for every 1000 calories consumed, that is, for women it will be 13-15 mg, for men 15-20 mg. Those who engage in heavy physical labor need an increased dose of the vitamin. This also applies to pregnant and breastfeeding women.

Things to consider:

Excessive consumption of sugar, sweets or sugary drinks leads to loss of niacin. Vitamin B3 cannot be stored in the body for future use. Excess is excreted in the urine, so vitamin reserves must be constantly replenished.

Our body can produce vitamin B3 itself from the amino acid tryptophan. Tryptophan is found mainly in meat, fish, poultry, and also in cottage cheese.

What foods contain vitamin B3

The list in the table is far from complete; there are many more products of both plant and animal origin that contain this vital vitamin, but in lower proportions. It is also important to know that vitamin B3 in different foods has different digestibility. So from legumes it is absorbed by the body much better than from corn and grain crops. The record holder for vitamin B3 content is boletus mushroom (93 mg per 100 g of product). In addition, boletus contains a large amount of easily digestible amino acids, healthy fats, salts, potassium, phosphorus, vitamins A, B1 and C. And the nutritional value of boletus broth is not inferior to meat broth. Very important - this mushroom should not be consumed by people with liver and kidney diseases.

Also, a large amount of vitamin B3 is contained in brewer's yeast, but you should not immediately rush and abuse beer; brewer's yeast can simply be purchased at the pharmacy, since alcohol and sweets reduce the absorption of vitamin B3 by the human body.

A considerable amount of this vitamin is also found in ground nuts - peanuts.

Bacteria contained in the human intestine under certain conditions (the presence of tryptophan, an essential amino acid, and vitamins B2 and B6 in sufficient quantities) are capable of producing vitamin B3 on their own.

In order to avoid health problems and not be bothered by vitamin deficiency, it is necessary to follow a diet and ensure that the diet contains foods containing many vitamins and micro- and macroelements. Preference should be given to greens, fruits, vegetables and meat products, steamed or grilled. Then health problems and vitamin deficiencies can be easily avoided.

We recommend studying:

Vitamin B3 (PP), better known as nicotinic acid or niacin, is a water-soluble vitamin. It is little affected by high temperature, ultraviolet radiation, acids and alkalis.

Very simple in its chemical structure, vitamin B3 is much more mobile than other elements. This allows it to be absorbed by the body as quickly as possible.

It is necessary to constantly replenish B3 reserves. It is better to do this with the help of any products that contain it in significant quantities.

Niacin, being a water-soluble vitamin, is not able to accumulate in the body. It is excreted fairly quickly in the urine. That is why you need to constantly replenish its reserves.

It is better to do this with the help of any products that contain vitamin B3 in significant quantities. If there is not enough of it in your diet, you should start taking pharmaceutical medications.

Top Vitamin Containing Products

Cereals

• Rice bran - 33.995 mg
• Wheat bran raw - 13.578 mg
• Green buckwheat – 7.02 mg
• Wheat germ - 6.813 mg (Do not confuse with wheat germ!)
• Durum wheat, durum - 6.738 mg
• Wild rice (tsitsaniya) – 6.733 mg
• Brown rice flour - 6.34 mg
• Barley flour - 6.269 mg
• Wheat bread, toast - 6.25 mg
• Whole buckwheat flour. - 6.15 mg
• Millet flour - 6.02 mg
• Wheat bread - 5.933 mg
• Spring wheat durum. red (HRS) - 5.71 mg
• Barley malt flour - 5.636 mg
• Hard winter wheat red (HRW) - 5.464 mg
• Whole grain soft wheat flour. - 5.347 mg
• Roasted buckwheat – 5.135 mg
• Wheat pasta - 5.13 mg
• Brown rice length. - 5.091 mg
• Whole grain wheat flour - 4.957 mg
• Oat bran bread - 4.831 mg
• Soft winter wheat red (SRW) - 4.8 mg
• Soft wheat white (SW) - 4.766 mg
• Millet - 4.72 mg
• Barley - 4.604 mg
• Whole wheat bread with germ - 4.498 mg
• Whole wheat bread with bran – 4.402 mg
• Durum wheat white (HW) - 4.381 mg
• Brown rice - 4.308 mg
• Rye, grain - 4.27 mg
• Dark rye flour - 4.27 mg (light - 0.8 mg!)
• Whole wheat bread - 3.985 mg
• Rye bread - 3.805 mg
• Boiled barley - 2.063 mg
• Brown rice length. boiled - 1.528 mg
• Boiled millet – 1.33 mg
• Cooked brown rice - 1.33 mg
• Boiled wild rice (tsitsaniya) – 1.287 mg
• Roasted boiled buckwheat – 0.94 mg

Nuts and seeds

• Roasted peanuts - 13.525 mg
• Raw peanuts - 12.066 mg
• Sunflower seeds - 8.335 mg
• Roasted sunflower seeds – 7.042 mg
• Sesame (without peel) - 5.8 mg
• Roasted sesame (without peel) – 5.438 mg
• Pumpkin seeds - 4.987 mg
• Roasted pumpkin seeds - 4.43 mg
• Roasted sesame (with peel) – 4.581 mg
• Sesame (with peel) raw - 4.515 mg
• Pine nut – 4.387 mg
• Almonds - 3.385 mg
• Roasted almonds - 3.553 mg
• Blanchere almonds. — 3.5 mg
• Flax seeds - 3.08 mg

Mushrooms

• Dried shiitake - 14.1 mg
• Winter honey fungus - 7.032 mg
• Grifola curly – 6.585 mg
• Grilled Portobello champignon – 6.255 mg
• Champignon bisporus (white) microwave. — 5.35 mg
• Oyster mushroom raw - 4.956 mg
• Raw Portobello champignon – 4.494 mg
• Boiled bisporus champignon (white) – 4.46 mg
• Chanterelle raw – 4.085 mg
• Shiitake raw and fried - 3.87 mg
• Royal champignon (brown) raw – 3.8 mg
• Two-spore champignon (white) raw – 3.607 mg

Herbs and spices

• Coriander (cilantro) – 10.707 mg
• Paprika - 10.06 mg
• Dried parsley - 9.943 mg
• Ground ginger - 9.62 mg (root - 0.75 mg)
• Tarragon (tarragon) dried – 8.95 mg
• Ground red pepper - 8.701 mg
• Dried spearmint – 6.561 mg
• Fennel seeds - 6.05 mg
• Ground sage - 5.72 mg
• Ground turmeric – 5.14 mg
• Dried thyme (thyme) – 4.94 mg
• Dried basil - 4.9 mg
• Ground mustard seeds - 4.733 mg
• Oregano (oregano) dried – 4.64 mg
• Ground savory - 4.08 mg
• Grape leaves - 2.362 mg
• Thyme (thyme) fresh – 1.824 mg
• Fresh parsley - 1.313 mg
• Fresh coriander (cilantro) – 1.114 mg
• Fresh basil - 0.902 mg

Legumes

• Soy filler - 22.021 mg
• Soy sausages - 11.195 mg
• Soy “meat” – 7.56 mg
• Raw soy flour - 4.32 mg
• Soy flour low fat. — 2.95 mg
• Garden bean - 2.832 mg
• Tempeh - 2.64 mg
• Adzuki beans - 2.63 mg
• Soy flour defatted. - 2.612 mg
• Lentils - 2.605 mg
• Yellow beans - 2.43 mg
• Mung bean (mung bean) - 2.251 mg
• Green peas - 2.09 mg
• Green beans - 2.083 mg
• Red beans - 2.06 mg
• Boiled green peas - 2.021 mg
• Boiled lentils - 1.06 mg
• Bob garden cons. — 0.96 mg
• Mung bean (mung bean) sprouted – 0.749 mg
• Boiled adzuki beans - 0.717 mg
• Boiled garden bean - 0.711 mg
• Boiled yellow beans - 0.708 mg
• Boiled red beans - 0.578 mg
• Mung beans (mung beans) boiled - 0.577 mg
• Boiled green beans - 0.546 mg

Vegetables

• Sun dried tomato – 9.05 mg
• Physalis – 1.85 mg
• Baked sweet potato - 1.487 mg (boiled sweet potato - 0.538 mg)
• Potatoes boiled in mund. - 1.439 mg
• Sweet baked potatoes – 1.41 mg
• Baked potatoes, fresh - 1.395 mg
• Frozen sweet pepper – 1.37 mg
• Boiled potatoes - 1.312 mg
• Jerusalem artichoke - 1.3 mg
• Yellow tomato - 1.179 mg (red, orange - 0.594 mg)
• Stewed tomato (cr.) - 1.11 mg
• Boiled artichoke – 1.11 mg
• Boiled asparagus - 1.084 mg
• Artichoke raw - 1.046 mg
• Frozen asparagus, prepared. - 1.038 mg
• Sweet red pepper - 0.979 mg
• Raw asparagus - 0.978 mg
• Sweet yellow pepper - 0.89 mg

Fruits

• Dried banana - 2.8 mg
• Dried apricot – 2.589 mg
• Prunes - 1.882 mg
• Avocado - 1.738 mg
• Dried currants – 1.615 mg
• Medjool date – 1.61 mg
• Passion fruit (purple) - 1.5 mg
• Passion fruit (purple) juice – 1.46 mg
• Dried pear – 1.372 mg
• Date Deglet Nur – 1.274 mg
• Frozen blackberries - 1.207 mg (raw - 0.646 mg)
• Golden raisins b/c – 1.142 mg
• Nectarine - 1.125 mg
• Raisins with bone - 1.114 mg (without bones - 0.766 mg)
• Dried apple - 0.927 mg

Seaweed

• Dried spirulina – 12.82 mg
• Wakame (Undaria pinnate) – 1.6 mg
• Nori (porphyra) – 1.47 mg
• Spirulina - 1.196 mg

Oils

Does not contain vitamin B3.

Products of violence and exploitation

The data is presented for comparative/indicative purposes only. Remember: animals are not food! The products of their vital activity do not belong to humans. Read more…

• Dairy - 0.042-1.016 mg
• Chicken egg - 0.075 mg, boiled - 0.064 mg
• Cow flesh - 2.4-7.1 mg
• Cow liver - 17.525 mg
• Pig flesh - 4.4-5.3 mg
• Pig bacon - 11.099 mg
• Tuna – 10-22 mg
• Anchovy - 19.903 mg
• Salmon - 5-8 mg

All data above is taken from the USDA National Nutrient Database of the US National Agricultural Library (NAL, a USDA institution). Data were obtained from the USDA Nutrient Data Laboratory.

Tip : for the convenience of calculating a complete vegan (plant-based) diet, use the nutrient calculator table.

Why is vitamin B3 necessary for the body - its role

Niacin, being one of the most necessary elements, activates the vital forces of the body, forcing cells to produce energy from reserves of proteins, fats and carbohydrates.

Niacin, being one of the most necessary elements, activates the vital forces of the body.

In addition, vitamin PP performs the following functions:

Normalizes the level of “bad” cholesterol, preventing the formation of plaques in the arteries and blood vessels. This significantly reduces the risk of heart pathologies. Stimulates the functioning of the pancreas. By increasing the content of lipase, amylase and trypsin, niacin prevents the development of both types of diabetes. It alleviates the condition of arthritis and osteoarthritis. Taking vitamin B3 daily, you can significantly improve joint mobility. It has a vasodilating effect, eliminating circulatory disorders in blood vessels and arteries. This quality of niacin significantly alleviates migraines and slows down the development of cancer. If products contain the required amount of vitamin B3, in some cases the tumor gene is stabilized. Helps maintain youthful skin. Therefore, women show special interest in niacin. It slows down the AIDS process. With sufficient intake of niacin, chances of survival appear. It has a beneficial effect on the nervous system, protecting the body from stress and depression. Nicotinic acid is considered the “calm vitamin.”

The most important role of niacin is to cleanse the body of toxins and remove harmful substances.

Niacin and its effect on blood vessels

Vitamin B3 promotes relaxation and dilation of blood vessels, which improves blood circulation and relieves cramps in the calves after a long walk. For other problems with blood vessels, niacin eliminates painful sensations. Therefore, vitamins for strengthening leg blood vessels often contain niacin.

Due to the fact that it dilates blood vessels, some circulatory problems are eliminated. This effect of the vitamin is also beneficial for patients suffering from migraines.

Cleansing blood vessels from cholesterol plaques reduces the likelihood of cardiovascular diseases. Blood circulation in the body improves, and this is felt by people with extreme sensitivity of the extremities to cold and intermittent claudication (when the legs hurt when walking). Improved blood supply to the brain thanks to niacin allows you to delay the onset of dementia in old age.

Expert opinion

In addition to the ability of niacin to relax the walls of blood vessels, this vitamin takes part in lipid metabolism. Consequently, it has a positive effect on cholesterol, prevents the formation of plaques in the arteries and the development of atherosclerosis, which, as is known, can lead to obliteration (blockage) of the vessel.

Vascular surgeon, phlebologist

Osipova Ekaterina Yakovlevna

Categories of people who need a lot of vitamin B3

There are a number of conditions in which the body needs an increased presence of nicotinic acid.

During pregnancy and breastfeeding, it is necessary to additionally introduce vitamin B3 into the diet.

Therefore, there is a need to additionally take pharmaceutical vitamin B3 or add to the basic diet any products that contain an increased daily dose of nicotinic acid.

Such a measure of increasing the norm may be necessary in the following cases:

By promoting the absorption of protein from plant foods, niacin is necessary for vegetarians and people who do not eat meat, poultry or fish for reasons of fasting or prolonged hunger strike. During active physical or mental work, the need for vitamin B3 increases sharply. During pregnancy and breastfeeding, additional supplementation is required diet vitamin B3. You can find out which foods contain the most niacin from our article below. The “calmness” vitamin is vital for people with a busy work schedule - pilots, dispatchers, telephone operators - anyone who is subjected to intense nervous stress.

The main enemy of vitamin B3 is sugar and products containing it.

Excessive consumption of cakes, sweets and other sweets provokes a steady loss of nicotinic acid. Therefore, it is recommended that those with a sweet tooth increase their intake of vitamin PP.

Obesity

B3 cannot be classified as a fat burner in its pure form. It does not in itself promote weight loss, but it participates in metabolism in such a way that it stimulates the production of pancreatic juice and serotonin, the hormone of joy. The synthesis of the latter is activated by insulin, and it is stimulated by fast carbohydrates.

In practice, this means that with a lack of PP, a deficiency of serotonin occurs, which is easiest to compensate for with cakes and chocolate. The result is extra pounds. The merit of niacin is to reduce cravings for flour and sweets.

It turns out that the more serotonin in the body, the less the need for carbohydrates and high-calorie foods. And niacin balances the level of secretion of the hormone of happiness.

An increase in vitality and increased physical activity leads to a real weight loss of up to 7 kg in a couple of months. It should be remembered that niacin is not a panacea for all ills; it catalyzes, that is, accelerates the process of burning fat, but does not destroy extra pounds itself. Removes fat - balanced nutrition and exercise.

Daily dose

The body's need for niacin directly depends on age, living conditions and stress that a person experiences.

The body's need for niacin directly depends on age, living conditions and stress that a person experiences.

There are basic daily norms recommended by experts:

Children from 0 to 6 years old - 6-10 mg per day; Children from 6 to 12 years old - 11-18 mg per day; Adolescents from 13 to 18 years old - 19-20 mg per day; Adults with a normal load - 20- 21 mg per day; Women during pregnancy and breastfeeding - up to 25 mg per day; Adults with increased physical activity, athletes - up to 25 mg per day; People living or working in extreme areas or in hazardous enterprises - up to 30 mg per day; Adults engaged in active mental work - 30 mg per day.

Be sure to include foods rich in B3 in your diet.

The recommended dosage should not be exceeded, although this will not cause any negative consequences. Niacin is absolutely non-toxic.

Prescribing any additional medications is possible only by a doctor. It is good to get the required amount of vitamin B3 from natural foods that are contained in your daily portion. In this case, nicotinic acid is absorbed much faster.

What you need to know about vitamin B 3 (niacin).

1. Vitamin B 3 has two forms.

1) Each form has a different effect on the body. Both forms are found in foods and supplements.

2) Nicotinic acid is one form of vitamin B3.

It is used to treat high blood cholesterol and cardiovascular diseases.

3) Nicotinamide or niacinamide, unlike nicotinic acid, does not lower cholesterol levels.

But it helps treat type 1 diabetes, some skin diseases and schizophrenia.

4) Therapeutic doses of niacin are significantly higher than the recommended daily doses.

This vitamin can cause serious side effects if taken in large doses.

2.How does niacin work?

Like all B vitamins, niacin helps convert food into energy by helping enzymes do their job.

In particular, niacin is one of the main components of two coenzymes (NAD and NADP) that are involved in cellular metabolism.

In addition, it plays a role in cell signaling and DNA repair, and it also acts as a cellular antioxidant.

3.Symptoms of niacin deficiency.

Here is a list of symptoms that may occur due to a lack of niacin in the human body:

1) Memory loss and confusion 2) Fatigue 3) Depression 4) Headache 5) Diarrhea 6) Skin problems.

Niacin deficiency is thought to be rare in most European countries.

Severe deficiency of this vitamin, or pellagra, occurs mainly in third world countries.

4.How much vitamin B3 does a person need?

Scientists believe that this depends on the age and gender of the person.

Therapeutic doses of niacin are higher than recommended daily doses and should only be taken under medical supervision.

Recommended Dietary Supplements for Niacin.

For children

0-6 months: 2 mg/day * 7-12 months: 4 mg/day * * Adequate Intake (AI) 1-3 years: 6 mg/day 4-8 years: 8 mg/day 9-13 years: 12 mg/day

For teenagers and adults.

Boys and men, 14 years and older: 16 mg/day Girls and women, 14 years and older: 14 mg/day Pregnant women: 18 mg/day Breastfeeding women: 17 mg/day

Vitamin B3 deficiency in the body

A deficiency of nicotinic acid develops in the body over the years. It cannot appear in one day due to a deficiency in the daily requirement of the vitamin.

A lack of niacin provokes all sorts of physical and mental abnormalities: skin diseases, indigestion, insomnia and increased fatigue.

Pellagra is possible, although in our time this disease is extremely rare.

Muscle pain is one of the indicators of vitamin B3 deficiency in the body.

Signs of nicotinic acid deficiency in the body: various skin diseases, dermatitis, muscle pain, irritability and insomnia. Lack of appetite, swollen tongue, and especially sensitive gums are often observed. There is a smell from the mouth.

Only proper and high-quality nutrition will provide the required amount of niacin and other vitamins of this group in the diet.

Safety and precautions

Taking niacin at the recommended dose is, for the most part, completely safe. However, you should stick to a dose of 2000 mg per day or less unless your doctor advises otherwise. Adults take an average of 14 to 16 mg of niacin daily. []

Even a normal dosage of Vitamin B3 often causes redness of the facial skin. At higher doses, dizziness, rapid heartbeat, itching, diarrhea and liver damage may occur.

These precautions should be taken into account when taking each vitamin or supplement.

Excess vitamin B3 in the body

Excess niacin is extremely rare. Excessive consumption of foods containing niacin does not affect your well-being.

An overdose is possible only if you take pharmaceutical vitamin preparations. In this case, complaints of skin itching and allergic rashes, hypotension appear. Diarrhea and yellowing of the skin may occur.

An overdose is possible only if you take pharmaceutical vitamin preparations.

If you experience similar symptoms after taking synthetic vitamins, you should immediately consult a doctor.

Carefully! High doses can cause niacin poisoning, which will eventually lead to liver failure.

Indications for use

With insufficient intake of nicotinic acid into the body, vitamin deficiency develops. If a diet that provides sufficient niacin is not established within a short time, pellagra will occur.

The disease manifests itself as itchy spots on the skin, ulcers and inflammation in the mouth. The patient's mental state is disturbed, weakness and diarrhea appear. This disease is treated by prescribing vitamin B3.

When the first signs of vitamin deficiency appear, you should consult a doctor. The specialist will prescribe synthetic vitamin B3.

In addition to the treatment and prevention of pellagra, niacin is recommended to be taken in the following cases: migraine, diabetes, osteoarthritis, various nervous system disorders, atherosclerosis.

Be sure to take additional niacin during pregnancy or breastfeeding.

People who have had a heart attack are also prescribed nicotinic acid.

When the first signs of vitamin deficiency appear, you should consult a doctor. The specialist will prescribe synthetic vitamin B3 and tell you which foods contain the required amount of niacin.

Instructions for use

Niacin is a water-soluble vitamin. This means that his body takes as much as it needs. All excess is excreted in the urine. Therefore, like other B vitamins, it must be replenished daily. Such an element cannot accumulate in the body. It comes with food. Additional supplements may be prescribed if necessary.

The recommended daily intake of vitamin B3 according to the accepted standards of the Ministry of Health of Russia in 2005 is as follows:

It is quite difficult to sort through this element. Side effects may occur when taking 300 – 1000 mg.

With a balanced diet, the body receives a sufficient amount of niacin from food. However, in some cases, additional supplements may be required. Vitamin PP has the following indications for use:

• migraine;
• cirrhosis of the liver;
• fever;
• hepatitis;
• chronic infections;
• malignant neoplasms;
• mental disorders;
• osteoarthritis;
• pellagra;
• neurodegenerative diseases (including Alzheimer's disease);
• eye diseases (such as cataracts);
• to reduce acne;
• circulatory disorders;
• migraine, dizziness.

Vitamin B3 is available in 3 forms: niacin, niacinamide and inositol hexaniacinate. They are produced in tablets and ampoules. You can buy these drugs at the pharmacy. The price depends on the form of release and dosage.

However, self-medication is not recommended. The prescription must be prescribed by a doctor. The prescription will indicate the formula of the drug, its name and dosage.

Nicotinic acid has the ability to cause stomach upset, so it must be taken with food. The fact is that food slows down the absorption of the drug and prevents the development of side effects.

Foods rich in vitamin B3 (list)

While getting most of your niacin from natural foods, it is important to make sure you always have it in your daily diet.

While getting most of your niacin from natural foods, it is important to make sure you always have it in your daily diet.

You should consume the following foods more often:

brewer's yeast; liver; egg yolks; meat products; fish; chicken; buckwheat; legumes (peas, beans, lentils); various nuts; mushrooms, especially boletus.

This is not a complete list. There are still many foods with lower vitamin B3 content.

To regularly receive nicotinic acid into the body, you need to eat a varied diet, including in your portion a sufficient amount of meat and vegetables that contain vitamin B3.

When you imagine which foods contain niacin, this is not at all difficult. But don’t forget about other healthy breakfasts.

In addition to food, niacin is found in drinks. For example, the well-known and beloved coffee. One cup contains almost 40 mg of the vitamin.

In addition to food, niacin is found in drinks. For example, the well-known and beloved coffee.

One cup of coffee contains almost 40 mg of the vitamin. Small amounts of niacin are found in milk and dairy products.

Brewer's yeast is considered the real record holder for vitamin B3 content. But this does not mean that you have to run to the store and buy beer. It is enough to purchase brewer's yeast in the grocery department and prepare a tasty and healthy yeast drink from it.

How to preserve vitamin B3 in food

Niacin, like other vitamins, is a very unstable compound and is quickly destroyed under the influence of ultraviolet radiation, air, heat or high temperature.

Although nicotinic acid is less susceptible to harmful factors than other vitamins, it is worth following certain rules to preserve it.

All vegetables and fruits should be stored in the refrigerator. Moreover, the later they were collected before use, the better.

The food storage rules are as follows:

All vegetables and fruits should be stored in the refrigerator. Moreover, the later they were collected before consumption, the better. It is better to freeze vegetables for storage. This way they retain significantly more vitamins than when dried. It is advisable to wash vegetables immediately before cooking and do not leave them in water for a long time. Bean products should be kept in water before cooking and boiled in the same water. It is better to steam or bake all vegetables, but under no circumstances fry them. Frying, especially for a long time, kills all vitamins. It should be noted that vegetables must be immersed in already boiling water and not cooked for a long time.

These simple rules will help preserve the maximum vitamin B3 in foods.

It is worth considering that the amount of niacin in products may vary depending on the time of year and growing and processing conditions.

Thus, vegetables obtained in winter greenhouses contain very little nicotinic acid. In this case, even including a large amount of vitamin B3 in the diet, you may experience a lack of it.

Preparations high in vitamin content

Today you can easily choose natural products and synthetic vitamins that contain a sufficient amount of vitamin B3.

Today you can easily choose natural products and synthetic vitamins that contain a sufficient amount of vitamin B3.

Pharmacies offer a wide range of different drugs with a high content of nicotinic acid. Before using them, you should consult a specialist.

Dietary supplements and vitamin complexes

The most popular multivitamins containing vitamin B3 are “Neurovitan”, “Neuromultivit”, “Pentovit” and “Multi Tabs-complex”. These preparations contain up to 2/3 niacin.

Among dietary supplements you can o.

One of the popular fortified products is Neuromultivit.

Animal products

The highest amounts of vitamin B3 are in the following foods:

eggs; fish; lean meat; kidneys; liver.

Products of plant origin

Slightly less niacin is present in vegetables:

green peas; carrots; cabbage; garlic; sweet bell pepper.

Products with vitamin B3 are found in both plant and animal foods.

Cereals and grains

Adequate amounts of niacin are found in whole grain cereals, oatmeal and corn. There is especially a lot of it in buckwheat. Legumes (peas, beans, lentils) also contain a lot of vitamin B3.

To avoid problems with the central nervous system and avoid vitamin deficiency, you should adhere to the correct diet. It is necessary to ensure that there is sufficient vitamin B3 in the diet.

A sufficient amount of niacin is found in whole grain cereals, oatmeal.

Knowing which products contain it, you should give preference to them. If this is not enough, you should start taking vitamin preparations after consulting a doctor.

From this video you can learn useful information about the properties of nicotinic acid, also known as vitamin B3, for the body.

This video will tell you about acute vitamin B3 deficiency.

This video will introduce you to little known facts about vitamin B3 for the human body.

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Vitamin B3 is found in all foods that contain other B vitamins, but in different quantities (meat, kidneys, liver, dairy products). For example, in 100 g of liver there is about 14 mg, in 100 g of tuna - about 19 mg. Meat products also contain a lot of niacin. Turkey meat is especially rich in it.

There is a lot of niacin in sunflower seeds and ground nuts - peanuts (in 1 glass of roasted nuts - about 24 mg). You just need to remember that peanuts are easily infected with a fungus that produces aflatoxins, a strong carcinogenic poison. Therefore, you need to take grains that are clean from spoilage, wash them thoroughly, disinfect them in a weak solution of manganese or iodinol, and then rinse them in running water. After this, they are dried in a frying pan without overcooking.

A good source of vitamin B3 can be considered unrefined grains - sprouted wheat, buckwheat, porridge from whole grains - oats, corn, rye, barley, and so on. In addition, beans and peas, soybeans and mushrooms are rich in it. But brewer’s yeast is especially rich in vitamin B3, like all B vitamins.

Why does the body need this vitamin?

Nicotinic acid is part of the B vitamin complex. It is an important water-soluble element. It is found in many foods, including some types of meat and offal, fish, seeds, and mushrooms.

The use of vitamin B3 has shown positive results in treating a wide range of common health problems. The role of this element in the body is difficult to overestimate. It is involved in the following biochemical processes:

• reduces bad cholesterol;
• reduces pain and normalizes joint mobility (this “drug” is prescribed for osteoarthritis);
• promotes the breakdown of proteins, fats and carbohydrates;
• reduces alcohol dependence;
• performs an anticoagulant function;
• has a slight sedative effect;
• improves blood microcirculation;
• needed for hair growth, beauty and health;
• invaluable for the face - smoothes wrinkles and moisturizes the skin;
• participates in respiration at the cellular level;
• is an oncoprotective agent.

Nicotinic acid is an essential substance for maintaining the cardiovascular system and metabolism. It also normalizes brain function and is responsible for skin health. And even serves as a preventive measure for diabetes (1).

Signs of a lack of nicotinic acid, or vitamin B3:

Damage to the gastrointestinal tract and diarrhea; Damage to the skin and mucous membranes, often leading to dermatitis; cracks in the oral cavity; Disorder of the nervous system up to dementia.

It has been established that if a person receives a sufficient amount of nicotinic acid (15 mg - 1 g), the signs of this disease disappear very soon. But there were cases when patients recovered only when they were simultaneously administered B: (thiamine), B2 (riboflavin) and nicotinic acid (vitamin B3).

Heat treatment does not reduce the content of nicotinic acid in products. But if the diet contains a lot of starch substances, then the body’s needs for nicotinic acid increase. In diabetes, the dose of vitamin B3 should also be higher than normal.

Studies have shown that when treating pellagra, adults need from 500 mg to 1 g of nicotinic acid; children need a smaller amount, and for healthy people the norm is much less - 15 - 20 mg. This amount is contained, for example, in one glass of sour milk.

What is vitamin B3

Sometimes there are people who constantly or occasionally suffer from skin diseases. In addition, they are often irritable and even depressed. On top of that, indigestion often occurs. Such patients receive a prescription from a doctor and take three different medications from the pharmacy: for diarrhea, for a skin disease and “for nerves.” Over the next few weeks or months, they try to treat their ailments without apparent success. Then they are referred to specialized specialists: gastrointestinal, skin diseases and a neurologist. They conduct a thorough examination and prescribe new medications.

Constant visits to doctors, a lot of bottles, ampoules and packages of pills... But sometimes such patients only lack vitamin B3.

Vitamin B3 is niacin. Another name for this substance is niacin. This vitamin also received the name PP (this is an abbreviation for “preventing pellagra”).

It used to be called a cure for pellagra because it was used to treat the population of those countries where the main food product is corn, which contains almost no niacin. Patients with pellagra develop blisters and pustules, they suffer from stomach pain and headaches, depression, and insomnia.

Many of us may also have pellagra, albeit in a latent or mild form. When there is a lack of niacin, the skin, intestines and nervous system are primarily affected.

If you are plagued by skin diseases, if you are nervous and angry for no particular reason, and also suffer from diarrhea, then you may not have enough vitamin B3.

What is niacin?

Niacin is the common name for two types of substances in which this vitamin is found, nicotinic acid and nicotinamide. It is a white, water-soluble and very persistent substance. Neither high temperature, nor acids, nor alkalis, nor powerful ultraviolet radiation can do anything with it. The reason is that this nitrogen containing molecule is very simple in its chemical structure. Nature created it, just like the vitamin C molecule, to be extremely mobile. In the 70 trillion cells of the human body, it plays such an important role that it simply needs to go from food mass to body cells as quickly as possible. The simple chemical structure also helps because it is not so easy for free radicals to catch this vitamin in the bloodstream and destroy it, as often happens with “large” molecules. Such amazing properties of vitamin B3 make it especially valuable. The speed at which niacin can treat diseases is matched only by the effectiveness of vitamin C.

Nicotinic acid (Vitamin B3) content in some products

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