What are the benefits of vitamin B3? Vitamin B3 - for normal functioning of the body. What it is

Vitamin B 3 (niacin, nicotinamide) is the only one that has officially been given the status of a drug, is a powerful antioxidant and is involved in all metabolic processes of the human body.

Description

Structural formula of nicotinic acid

It has two active forms, closely related and sometimes replacing each other, and several names. B 3 - since it was discovered as the third in the B-complex family. PP - “against pellagra” - after the name of the disease that develops due to its deficiency. Niacin- by the name of the provitamin. Nicotinamide- by the name of its amide. Now B 3 and RR are considered obsolete names.

The organic substance is a white soluble powder. Its stability is high in acidic and alkaline environments, autoclave (hot steam under pressure), and ultraviolet rays. It tolerates storage well in frozen, canned or dried form. Excessive consumption of sweets and sugar destroys it.

The intestinal flora of the human body is capable of synthesizing niacin from tryptophan.

Of all the vitamins, only its medicinal properties are appreciated by the medical community, and the drug officially recognized as a medicinal product.

IMPORTANT! For its mild calming effect on the central nervous system, doctors called niacin the “vitamin of calm.”

Differences between nicotinic acid and nicotinamide

Both forms of the substance are able to satisfy the body’s need for this biologically active substance, but they have different therapeutic effects.

Nicotinic acid (niacin) dilates blood vessels, used for diseases of the cardiovascular system. Entering the bloodstream is accompanied by a wave of heat, a slight pinpoint burning sensation, and redness of the head and neck. Contains herbal products.

What is the difference between niacin and nicotinamide?

Niacin is actually nicotinic acid, the main form of the substance.

Nicotinamide is its amide, the second form of the same substance.

They have identical vitamin activity. However, nicotinamide does not have the lipid-modifying, cholesterol-lowering, and vasodilating properties of niacin. They are considered separately in the case when they are used as two different drugs in order to use their different pharmacological properties.

Why does the body need vitamin PP?

Vitamin B3 is needed by the body for the following reasons:

• Directly involved in redox processes, participant in cellular respiration. Characterized by a pronounced antioxidant effect.
• Involved in everyone metabolic processes, promotes the production of intracellular energy.
• Provides health skin, mucous membranes, eliminates unpleasant odor from the mouth.
• Dilates large blood vessels, lowering blood pressure. Increases the lumen of capillaries, providing adequate nutrition to all cells of the body. Inhibits the formation of “bad” cholesterol and increases the proportion of “good” cholesterol, reduces the amount of lipoproteins and triglycerides. Prevents the formation of blood clots by reducing blood viscosity. In general, niacin resists atherosclerotic changes in blood vessels.
• Increases cerebral blood flow, sharpens attention and memory. Has a mild sedative effect.
• Significantly increases the production of gastric juice.
• Parenteral (intravenous) administration of the vitamin stimulates the work of the adrenal glands. As a result, the production of glucocorticoids, which have the ability to suppress local inflammatory and allergic reactions, increases.

When planning a pregnancy

During pregnancy planning, you can take vitamin PP through complex vitamin preparations: Duovit, Vitrum, Biovital, Centrum, Gendevit. There are no special increased dosages during this period: the body does not store vitamins for future use, and an excess of vitamins is no less dangerous than their deficiency.

Daily norm

The daily requirement for the vitamin depends on age (see table).

Table of daily content in the body.

Release forms

• Nicotinic acid (niacin) is produced in powder, tablets with a dosage of 500 mg, and 1% sterile solution. Analogues: VitaplexN, Nikovit, Pellagramin, Enduracin.
• Nicotinamide - in powder, tablets with a dosage of 5 and 25 mg, in 1%, 2.5%, 5% solutions.

Indications

If the diet is complete and balanced, the body needs enough vitamins that enter the body with food. But there are conditions that require additional administration from the outside:

1. Increased need of the body: when carrying and feeding a child, during heavy physical, intellectual, mental stress.
2. Prolonged depression due to a lack of tryptophan, which the body has to spend not on creating the hubbub of happiness (serotonin), but on the synthesis of a vital vitamin.
3. The first symptoms of vitamin deficiency appear: persistent headaches, nervousness, weight loss, pale and dry skin. If the niacin deficiency is not corrected, pellagra may develop, a “three D” disease: dermatosis - diarrhea - dementia (skin inflammation - loose stools - dementia).
4. Diseases of the cardiovascular system (arterial hypertension, atherosclerosis).
5. Diseases of the skin and mucous membranes (stomatitis, dermatitis, acne, acne, eczema).
6. Digestive diseases: hypoacid gastritis, hepatitis, liver cirrhosis.
7. Pathologies of the central nervous system: psychoneurological and psychoemotional personality disorders: alcoholism, schizophrenia, depression, tobacco smoking.
8. Diabetes mellitus type I.
9. Difficult-healing trophic ulcers.

Contraindications

Do not use the medication if you are hypersensitive.

Oral administration: acute period of gastritis with increased secretion, peptic ulcer of the stomach and duodenum; children under 2 years old.

Parenteral administration: unstable arterial hypertension; gout; severe forms of atherosclerosis, liver diseases; hyperuricemia; children under 2 years old.

Carefully: tendency to bleed; glaucoma; gastritis with increased secretion, peptic ulcer of the stomach and duodenum without exacerbation.

Side effects

Both oral and parenteral administration of nicotinic acid is accompanied by more or less pronounced symptoms: heat wave to the upper part of the body, a slight pinching sensation; nicotinamide does not cause these manifestations.

Subcutaneous and intramuscular administration of nicotinic acid is accompanied by pronounced local soreness; Nicotinamide does not have this side effect.

Possible appearance nausea, vomiting, diarrhea; increased blood sugar and uric acid; headache, dizziness; myalgia, paresthesia.

With prolonged use, the development of fatty liver may develop.

IMPORTANT! Rapid intravenous administration of niacin provokes a rapid decrease in blood pressure until the development of orthostatic collapse.

Compatibility of nicotinic acid with other vitamins

Nicotinic acid and vitamin C have positive compatibility. Combined use with ascorbic acid potentiates the action both vitamins. Usual dosages should be reduced when used in combination.

Compatibility with B vitamins

Vitamin B1

Nicotinic acid and vitamin B1 have negative compatibility. Niacin has a destructive effect on thiamine (B 1). Recommended separate reception

Vitamin B6

Nicotinic acid and vitamin B6 have positive compatibility. Pyridoxine (B 6) facilitates the absorption of niacin, it is possible simultaneous administration.

Vitamin B12

Nicotinic acid and vitamin B12 have negative compatibility. The combined intake of niacin and cyanocobalamin (B 12) destroys the latter. Recommended separate reception with an interval of at least 6 hours.

Taking roaccutane along with nicotinic acid (vitamin B3)

Roaccutane (ROA) is a potent drug that has many limitations, side effects, and special instructions. Patients undergoing treatment for ROA should be under constant medical supervision. Only a dermatologist decides on the need to prescribe additional medications.

Use of nicotinamide in cosmetics

• Nicotinamide is used as a powerful antioxidant, relieving skin irritation. Protects the skin from ultraviolet radiation, acts as a stimulator of cellular metabolism, and improves its blood supply.
• Included in products that care for irritated, sensitive, aging or pigmented skin. It has proven itself in the treatment of rosacea and acne.
• Sunscreens, bath and shower products, and mouth rinses contain nicotinamide.

The use of nicotinic acid for hair growth

The vitamin, nicotinic acid, is recognized as an effective and low-budget means of stimulating Hair Growth. The result of the effect is improved blood supply to the hair follicles and their additional nutrition. Niacin helps retain moisture in the hair, protecting it from drying out, eliminates dandruff and seborrhea.

Mode of application

Apply the solution from the ampoule to the roots of washed and dried hair, massaging the skin (the hair itself does not require treatment) and put on an insulating cap. Keep for 1.5 – 2 hours. If the substance is administered as an ingredient in a mask, do not exceed 30 minutes. After the required time has passed, rinse with warm water.

Frequency of procedures 2 times a week, course 30 days; It is possible to repeat courses at two-month intervals. The daily dose for external use is 4 ampoules (or 8 powdered tablets).

IMPORTANT! Local allergic reactions are possible! Before use, you need to do a skin test: apply to the skin of the wrist from the inside, leave for 60 minutes. Monitor the reaction (itching, burning, redness, swelling). If there are manifestations, then this remedy is not for you.

What products contain

100 g of porcini mushroom contains 8.5 mg of vitamin PP

The highest content (more than 10 mg per 100 g of product) is in liver, cheeses, yeast, offal (heart, kidneys), coffee beans.

Vitamin B3 is present in some herbs: burdock root, chamomile, raspberry leaves, red clover, parsley, peppermint, rose hips, sorrel, ginseng, fennel seeds.

For a complete table of products, see a separate article:

Useful video

Video about the benefits and harms of nicotinic acid for hair:

Conclusion

Niacin (nicotinamide) is a medicine. For medicinal purposes, it should be used only as prescribed by a doctor. The use of complexes containing the vitamin in standard dosages does not require medical supervision.

B3 (niacin) is the “heartiest” vitamin. Some time ago it was actively used as a medicine for atherosclerosis. Its use in cardiology is now more limited, as more effective cholesterol-lowering drugs have been developed in recent years. However, the beneficial effects of this vitamin on the cardiovascular system remained unchanged.

Vitamin B3 is necessary to maintain the condition of not only the heart, but also many other organs. It must be ingested daily with food. If there is not enough of it in the diet, it is recommended to use vitamin B3 as part of biologically active complexes.

Vitamin B3 content in products (per 100g)

Liver 9-12 mg
Yeast 11.4 mg
Kidneys 7.3 mg
Meat 4-5 mg
Soy 2.2 mg
Green peas 2 mg

What is vitamin B3?

Vitamin B3 is a water-soluble compound that can exist in two chemical forms. This is either nicotinamide (in this form the vitamin is present in animal

food), or nicotinic acid (found in plant sources of the vitamin). It is important to note that, despite the similarity in names, these substances have nothing in common with the toxic substance nicotine, which is present in tobacco products.

Foods rich in vitamin B3

Plant foods contain the most niacin. High dosages of vitamin B3 are found in cereals (especially rye), beets, buckwheat, legumes, and pineapples. Another worthy source is mushrooms.

Despite the fact that mushrooms contain little useful, they contain enough vitamin B3. Niacin can be obtained from animal foods by eating meat and kidneys, as well as milk.

Daily requirement for vitamin B3

Women need 14-20 mg of niacin daily, and men 16-28 mg.

Increased need for vitamin B3

In a number of conditions, the body becomes more “demanding” of the presence of vitamin B3, and there is a need for its additional use or enrichment of the diet with it. This may be necessary in the following cases:

Intense physical or mental work
. Pregnancy, breastfeeding
. Limited consumption of animal foods.

Absorption of vitamin B3 from food

The vitamin is more easily absorbed from animal sources than from plant sources, which is why people who fast for long periods or adhere to vegetarianism become prone to vitamin B3 deficiency.

Corn and grains are the most difficult to absorb the vitamin.

Biological role of vitamin B3

Functions of vitamin B3 in the body:

Has a vasodilating effect, helps regulate and maintain normal blood pressure
. Prevents excess accumulation of cholesterol in the blood, exhibits anti-atherosclerotic effect
. Improves metabolism, makes it easier to obtain energy from nutrients
. Participates in cellular respiration processes
. Responsible for the good condition of the skin and mucous membranes
. Presumably exhibits anti-cancer effects.

Signs of vitamin B3 deficiency

In many ways, the symptoms of vitamin B3 deficiency resemble those of hypovitaminosis B2, but there are some peculiarities.

When the intake of vitamin B3 in food decreases or when its absorption deteriorates, a person experiences symptoms such as pallor, dryness, tendency of the skin to peel, weakness, problems with stool, loss of appetite, sleep disturbances, and neurological problems.

If a person lacks vitamin B3 for a long time, he may develop pellagra disease. In developed countries, where many store-bought products are additionally fortified with vitamins, pellagra is very rare.

The leading symptoms of the disease are the appearance of red spots on the skin, serious digestive disorders, diarrhea, the appearance of deep cracks in the tongue, etc.

Signs of excess vitamin B3

Due to the fact that nicotinic acid is available as a drug, it is quite possible to achieve an overdose. When receiving an excessive dose of vitamin B3, complaints such as a drop in blood pressure, a feeling of heat, dizziness, sometimes vomiting and diarrhea, and itchy skin appear.

There is scientific evidence that if you take niacin for a long time and in large quantities, you may gain weight, as a person’s appetite increases and the breakdown of fats slows down.

Factors influencing the content of vitamin B3 in foods

External factors that destroy most vitamins are not a “problem” for niacin. It withstands low temperatures, contact with air oxygen and light. However, during heat treatment of almost all products containing it, it is partially lost. The exception is milk: even when it is boiled, there is no significant loss of vitamin B3.

Why does vitamin B3 deficiency occur?

The main reason for the lack of vitamin B3 is the composition of the diet. If the menu is compiled incorrectly, this creates the preconditions for hypovitaminosis.

Thus, a deficiency may occur if:

The diet is not varied enough, consists of fast food, sweets, processed foods, soda, coffee and similar popular foods and drinks, does not contain natural meat and plant foods.
. The diet contains little iron, vitamin B6 and vitamin B2 (with their participation, vitamin B3 can be synthesized in the body).
. The diet does not contain foods that contain tryptophan (this substance is necessary for the full absorption and manifestation of the functions of vitamin B3). These foods include milk, bananas, oatmeal, turkey, etc.

Vitamin B3: price and sale

On our website you can buy Vitamin B3 both separately and as part of complex dietary supplements. We offer vitamins from leading manufacturers from different countries. We have a wide range of them and are offered at different prices.

Having chosen the appropriate drug for yourself, simply add it to your cart or call our managers by phone. Our staff will immediately begin processing your purchase. The purchase will be sent to you on the same day and will soon be delivered to the desired address.

Vitamin B3 – The only vitamin classified as a medicinal product. Its other names are nicotinic acid, vitamin PP, niacin. Niacin is considered more modern and frequently used.

This is a substance that is highly soluble in water and can be synthesized by the body. Niacin is not destroyed by alkali and acid in the gastrointestinal tract. There are 2 forms of this substance: nicotinic acid and nicotinomide.

Together with other B vitamins, it takes part in vital processes.

The role of vitamin in the body

Niacin accompanies the body's metabolic processes of fats, purines, proteins, and amino acids.

Its sphere of influence also includes:

• cell respiration processes;
• normalization of the functioning of the digestive organs (breakdown of food into fats, proteins, carbohydrates);
• protection against “attacks” of free radicals;
• maintaining glucose levels;
• regulation of oxidation and reduction processes in the body;
• removal of excess cholesterol;
• normalization of lipoprotein levels in the blood.

With the participation of vitamin B3, small vessels dilate and blood circulation improves. This prevents the development of hypertension and other diseases of the heart and blood vessels.

Niacin has a beneficial effect on the nervous system - helps with excessive anxiety and mental disorders.

Vitamin B3 must be supplied to the body from infancy. At 6 months of age its norm is 6 mg per day. As the child gets older, vitamin intake should increase. Teenage boys need it more than girls. For an adult its quantity should be 18-25 mg. Niacin intake for pregnant women is 22-26 mg. Nursing mothers should use 24-28 mg.

Cases in which the body requires an increase in the norm of vitamin PP:

• sports and heavy physical labor;
• work associated with emotional stress (pilot, dispatcher);
• diet with a small amount of protein foods (especially of animal origin);
• living in the Far North or in a hot climate;
• work in hot industries;
• while taking antibiotics and chemotherapy;
• with alcohol abuse.

It is unknown how much vitamin B3 will be absorbed and how much will be destroyed. The substance is destroyed by the influence of sugar and foods and drinks containing it. Therefore, lovers of sweets should increase their daily intake.

Any form of this vitamin is best taken with food or milk. This will reduce the risk of irritation of the gastric mucosa.

To reduce facial flushing, you can take ibuprofen or aspirin (if there are no contraindications) before taking niacin.

You should not use niacin without first consulting a doctor if:

• diabetes;
• hypotension;
• glaucoma;
• gout;
• asthma;
• blood problems;
• liver diseases;
• mental disorders;
• peptic ulcer disease.

Signs of vitamin deficiency

Hypovitaminosis associated with vitamin B3 deficiency can manifest itself in various symptoms:

• muscle weakness;
• insomnia;
• loss of appetite;
• skin inflammation;
• headache;
• disruption of the gastrointestinal tract;
• fast fatiguability.

Causes

Niacin deficiency is associated in most cases with the absence or deficiency of foods containing it in the diet.

Consequences

With a prolonged lack of niacin, the body can become covered with ulcers, diarrhea appears, and depression occurs.

But at the beginning of the development of hypovitaminosis, a state of anxiety, absent-mindedness is observed, fear, insomnia, and attacks of aggression for no apparent reason appear.

Hello everyone! Everyone knows that vitamins and minerals play the most important role in the functioning of our organs and our overall health depends on them. Their deficiency, as well as their excess, threatens the emergence of many diseases. And today I want to tell you about vitamin PP or, as it is also called, vitamin B3. You will learn what its deficiency entails and what products contain it.

Vitamin PP (B3) is available in three forms - nicotinic acid, niacinamide and inositol. Niacinamide, also known as niacin, is an enzyme that is essential for converting dietary proteins, carbohydrates and fats into energy. It promotes the production of digestive juices. Niacin also protects our body from tissue damage.

Why does the body need vitamin B3?

Vitamin B3 is one of the most important vitamins needed by the body to perform several functions that are important to health.

• Reduces the risk of heart disease. Optimal levels of niacin in the body can help reduce triglycerides and low-density lipoprotein levels in the blood. It also improves high-density lipoprotein levels to a significant extent. This, in turn, reduces the risk of heart disease. Vitamin PP also prevents plaque buildup in the arteries.
• Prevents the development of diabetes. Niacin is essential to prevent two types of diabetes. Diabetes in most cases is caused due to an autoimmune reaction. The body attacks insulin and forms cells in the pancreas, stopping insulin production. Niacin improves sensitivity and production of this substance.
• Improves joint mobility. Vitamin B3 can help people suffering from arthritis and osteoarthritis. By taking 200 milligrams of niacin per day, you can notice a noticeable improvement in joint mobility.
• Migraine. Adequate levels of niacin in the body help prevent migraines. This nutrient stabilizes the excessive constriction cycle of the brain's blood vessels, which is important for the treatment of migraines.
• Reduces the risk of cancer. Normal levels of vitamin B3 may also reduce the risk of cancer. This ensures DNA integrity and preservation by regulating the tumor suppressor gene.
• Slows down AIDS. Niacin also slows the progression of AIDS and increases the chances of survival.
• Hormonal background. Vitamin PP is involved in the production of hormones, in particular the adrenal glands and the thyroid gland
• Cleansing the body. But one of the most important qualities of vitamin PP is its excretion from the body.
• Resistance to stress. Those people who do not lack vitamin B3 are much less prone to stress and stress.

What are the consequences of a lack of vitamin PP in the body?

People who eat large amounts of refined foods like white bread and rice are deficient in vitamin B3. Moreover, people with weak immune systems are also susceptible to this problem. Niacin deficiency can lead to the following problems:

• fatigue
• indigestion and upset
• pellagra
• loss of appetite
• rough and scaly skin
• depression and anxiety
• diarrhea
• dementia

Thus, there is a need to overcome vitamin B3 deficiency and receive adequate treatment aimed at replenishing its deficiency by including foods rich in it in the diet.

Excess vitamin B3

Since niacin is a water-soluble vitamin, the chances of overdosing are very low. Niacin overdose only occurs when taken in supplement form. Vitamin B3 supplements should not be taken without consulting your doctor. In addition, one should avoid taking them in large doses as this can lead to significant side effects in the body. Taking more than 75 milligrams can cause dilation of blood vessels, leading to tingling, itching, and flushing of the face and neck. Dose increases should be gradual to minimize this problem. You can also take aspirin to reduce flushing.

Long-term overdose can lead to elevated blood sugar levels, diabetes, and an increased risk of birth defects. Excessive levels of vitamin B3 cause liver damage, gastritis and increased levels of urea in the body.

Daily intake of vitamin PP

• 6 milligrams for children ages 1 to 3 years
• 12 milligrams for children ages 9 to 13
• 16 milligrams for men
• 14 milligrams for women
• 18 milligrams for pregnant women
• 16 milligrams for nursing women
• Mother's milk contains about 7 milligrams of niacin, which is enough for babies

What foods contain vitamin PP?

Fish

Fish is considered one of the best sources of vitamin B3. Among fish, tuna is exceptionally high, providing 22.1 milligrams or 110% of the daily value. It is also rich in omega-3 fatty acids and proteins. Thus, consuming it on a regular basis will prevent niacin deficiency. Other good sources include skipjack tuna (80%), mackerel and bluefin tuna (45%), wild salmon (43%), swordfish (39%), farmed salmon and halibut (34% each).

Chicken and turkey

Chicken and turkey are extremely popular foods, and the good news is that they are amazing sources of niacin. A 100-gram serving of cooked chicken breast provides 14.8 milligrams or 74% of the vitamin B3 requirement. Turkey is readily available and is widely used in sandwiches. However, to avoid unwanted nitrates and sodium from deli meats, turkey breasts need to be cooked well. Roasted turkey meat supplies the body with almost 50% of vitamin B3.

Pork

Pork has the highest vitamin B3 content compared to chicken and turkey. A 100-gram serving of cooked lean pork contains 10.9 milligrams of niacin, which is 54% of the daily value. Other pork products that are good sources of vitamin PP are lean minced meat and fillet (44% and 35%). You can eat pork several times a week, but it is important to keep the fat content of the meat to a minimum.

Beef

Beef is another source of vitamin PP, providing 9 milligrams or 45% of the daily value.

Fresh green peas

Vegetarians do not need to worry about vitamin B3 deficiency. There are many vegetarian foods rich in this vitamin, and green peas are one of them. A 100-gram serving provides 2.1 milligrams or 10% niacin. Likewise, a cup of cooked frozen peas and canned peas give us 12% and 8%, respectively. Legumes are also a good source of protein.

Sunflower seeds

Sunflower seeds are known for their various nutrients, and Vitamin PP is no exception. A 100 gram serving of sunflower seeds provides us with 8.3 milligrams or 42%. They also contain vitamin E, folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6), riboflavin and pantothenic acid. In addition, the seeds contain polyunsaturated fatty acids, linoleic and oleic acids, as well as the amino acids tryptophan. Thus, this product deserves a prominent place in our diet. Other seeds also contain vitamin B3, including chia (12%), sesame seeds (8%) and pumpkin seeds (7%).

Mushrooms

All types of mushrooms are rich in vitamin PP. Shiitake is the most preferred, as it provides 14.1 milligrams or 71% of the niacin requirement. They also have anti-cancer properties. 100 grams of roasted Portobello contains 6.3 milligrams or 31% vitamin B3. Other mushrooms that contain significant amounts of niacin include porcini mushrooms (35%), raw oysters (21%), raw brown mushrooms (14%) and raw chanterelles (11%).

Avocado

Among fruits, avocado is one of the best sources of vitamin B3. One avocado contains 3.5 milligrams or 17% of the normal value of niacin. However, it should be consumed in moderation as it is high in calories. Just half an avocado contains 160 calories.

Peanut

A 100-gram serving of peanuts, roasted in oil, provides 13.8 milligrams or 69% of vitamin B3. But remember, nuts are high in calories - 168.

Liver

By-products occupy a very high place in the human diet in terms of nutritional value. Liver is an excellent source of vitamin PP: one cooked lamb liver provides 53.7 milligrams! or 269%! niacin from the daily dose. It is also worth highlighting beef (75%), veal (61%), chicken (57%) and pork (36%).

Bacon

All types of red meat contain high levels of niacin and protein, which provide the right balance of fuel to keep the body active. Bacon is not generally considered a healthy food due to its high fat, cholesterol and calorie content. However, a serving of bacon once or twice a week can help us meet our daily vitamin B3 requirement quite easily. But it is important to eat it in moderation, especially if you are on a diet and want to lose weight. 100 grams of bacon provides 11 milligrams of niacin and 476 calories.

Broccoli

It is one of the best natural sources of niacin. One serving of cooked kale contains 1 milligram of niacin and only 34 calories. In addition to providing the body with adequate amounts of the substance, broccoli also contributes to optimal overall health. It is a source of protein, fiber, antioxidants and many other nutrients.

Asparagus

Asparagus is one of the most nutritious and high-calorie foods we can afford. It is a good source of niacin, with one serving providing 1 milligram of niacin and only 20 calories. You can add it to meats such as chicken or beef to increase their nutritional value. You can also cook asparagus as a main dish.

Coffee

The biggest benefit of e is that caffeine contains niacin, which we need throughout the day. 1 cup of coffee contains about 40 milligrams of B3 and 1 calorie. It can also help lower triglyceride levels when taken with minimal amounts of sugar. However, high caffeine levels can have harmful effects on the body. Therefore, it is important to drink this drink in moderation.

Tahini

Tahini, also known as sesame oil, is a source of protein and other essential nutrients, including niacin. You need to use tahini sparingly as it is high in calories. 100 grams of product provides 7 milligrams of niacin and 600 calories.

Pepper

Red peppers may not have incredibly high levels of vitamin PP, but they can go a long way towards achieving your daily requirement. It goes well with most dishes, so it can be added to almost any meal. 100 grams of sweet peppers contain 1 milligram of niacin and 20 calories.

As you can see, vitamin PP deficiency is very difficult to ensure. Anyone who sticks to it and eats a variety of foods will not face this problem. If you liked the article, write comments and share it with your friends on social media. networks.

Good mood and health to everyone!

Vitamin B3 or vitamin PP (niacin) is often mistaken for vitamin B5. Participates in the oxidative reactions of the body and is used as the only medicine among vitamins. This compound has two forms: nicotinamide (found in animal products), niacin (found in plant products).

Vitamin B3, also known as niacin, is water soluble and easily absorbed by the body. The main purpose of this element is to participate in energy generation processes. When exposed to it, special enzymes are produced that affect the conversion of carbohydrates into energy.

Thanks to nicotinamide or nicotinic acid, blood glucose is controlled. This compound is actually the most effective “medicine” that normalizes cholesterol levels in the blood.

• Participates in the synthesis of fatty acids, which has a positive effect on the functioning of the digestive system and improves appetite;
• Breaks down carbohydrates, proteins and fats;
• Plays an important role in the secretion of gastric juice, bile and the synthesis of blood cells;
• Fights various circulatory disorders.

Niacin has a beneficial effect on the nervous system, maintains the normal condition of the skin, oral cavity and intestinal mucosa. Normal vision is also thanks to vitamin B3.

Sources of Vitamin B3

Niacin can be preserved in food by observing certain storage conditions and proper food preparation. Vitamin B3 is resistant to various conditions: it is stored for a long time, can withstand drying and freezing. When cooking or frying foods, the niacin content decreases from 5 to 40%.

Plant sources

• Mushrooms – porcini mushrooms, champignons;
• Nuts – peanuts, pistachios, hazelnuts, walnuts;
• Legumes – beans;
• Cereals – oatmeal, wheat, barley;
• Vegetables - corn, broccoli, potatoes, carrots, tomatoes, sorrel;
• Coffee.

Animal sources

• Meat and offal – beef and beef liver, chicken meat;
• Chicken egg;

The need for niacin changes with age, so the older a person is, the greater the dosage of vitamin B3 he needs to take per day (with the exception of older people).

The dosage form of niacin is available in capsules and tablets; subcutaneous and intramuscular injections of this compound are very painful. Vitamin B3 (PP) is recommended to be used in combination with other B vitamins.

Daily value for children

• From zero to six months – up to 2 mg;
• From seven months to a year – 4 mg;
• From 1 to 3 years – from 6 mg;
• From four to eight years – up to 8 mg;
• From 9 to 13 years – 12 mg.

Daily value for men

• Adolescents from 14 years to 18 – up to 14 mg;
• From 19 years old – 14 mg.

Daily value for women

• Adolescents from 14 years to 18 – up to 16 mg;
• From 19 years old – 16 mg;
• Pregnancy period – 18 mg;
• Lactation period – no more than 17 mg.

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Signs of Vitamin B3 Deficiency

There are two types of niacin deficiency:

1. Nicotinic acid deficiency is observed when the level of cholesterol in the blood decreases and the processing of fats into hormone-like agents that control metabolic processes in the body is impaired;
2. Nicotinamide deficiency leads to impaired insulin production and neuro-emotional disorders.

Symptoms of B3 deficiency:

• Corroding ulcers;
• Dementia and fatigue;
• Depression and headaches;
• Diarrhea and indigestion;
• Dizziness;
• Loss of appetite and insomnia;
• Pain in the limbs and muscle weakness;
• Reduced sugar content in the body;
• Cracks and inflammation in the skin.

Causes of nicotinamide deficiency

Niacin deficiency is most often observed in older people, which is due to a decrease in metabolic rate, as well as a decrease in the body's ability to absorb nutrients.

At-risk groups:

• Pregnancy and lactation in women;
• Followers of diets;
• Persons who use alcohol and drugs;
• People exposed to stressful situations;
• Suffering from chronic diseases and innate metabolic disorders.

Signs of Vitamin B3 (PP) Overdose

Excess niacin can occur due to excessive consumption of foods that contain the vitamin. Symptoms of overdose are: skin itching and rash, vomiting, nausea, heartburn, fainting, indigestion, blurred vision, yellowing of the whites of the eyes and skin, headaches, and dark urine and stool. Long-term use of large doses of vitamin B3 can lead to fatty liver.