Vitamin B3 (niacin, nicotinic acid) is part of the vitamin complex B, which plays a significant role in the metabolic processes of the body. More than 400 enzymes require vitamin B3 for the purpose of smooth metabolic reactions, through which the energy is obtained and stored in the body.Indispensable for healthy skin, hair and eyes, healthy liver is vitamin complex B which also helps in the normal functioning of the nervous system.
Today we will present you what are the causes of the deficit?
Lack of this vitamin is most commonly due to an inadequate diet, which is poor with niacin and tryptophan (an amino acid from which the niacin is obtained by means of the liver).The reasons that can lead to this vitamin deficiency are:
– Insufficient intake of vitamin B3 or tryptophan;
– Carcinoid syndrome;
– Morbus Hartnup;
– Prolonged treatment with drugs against tuberculosis;
– Chronic alcohol consumption;
– Persons on dialysis;
– Consuming certain drugs – antidepressants, immunosuppressants, fluorouracil, carbidopa, etc.
– Persons with malignant diseases;
– People with HIV.
How to recognize vitamin B3 deficiency?
A mild deficiency can lead to:
– Problems with digestion;
– Oral ulceration
When pelagra occurs (the slower phase of severe vitamin B3 deficiency), the following organ systems are included:
Gastrointestinal system. Diarrhea is a major gastrointestinal symptom, which may be accompanied by problems with digestion, loss of appetite, abdominal pain, nausea, and vomiting.
Skin. In pelagras, the appearance of dermatitis is characteristic. It is a skin rash that affects the face, neck, hands, joints of the feet and hands, elbows and knees. Changes that occur on the skin can be caused by exposure to sunlight. It is possible to swallow the tongue and appear wounds on the lips. Skin changes are often accompanied by itching and a burning sensation.
CNS. Neurological symptomatology is diverse and may include insomnia, tremor, tingling, irritability, stiffness, paralysis, psychiatric disorders, disturbance in equilibrium, dementia.
Which foods are rich in vitamin B3?
The best way to prevent vitamin B3 deficiency is good nutrition,which means Including it in your daily products. This way you will not only contribute to improving your health, but in the long term you will put on solid and shiny hair and a healthy, fresh look on your skin.
Foods rich in vitamin B3:
– Tuna in a can of oil
– Chicken breasts
– Turkey meat
Other products rich with this vitamin include broccoli, asparagus, peas, avocados, milk, brown rice, and others.
Recommended daily dose of vitamin B3
Depending on age and sex, the following daily doses are recommended:
– Children (1-13 years old) – 2-12mg depending on age
– Teenagers (14-18 years old) – 14mg
– Teenagers (14-18 years old) – 16mg
– Adult women over 19 years of age – 14mg
– Adult men over 19 years – 16mg
– Pregnant women – 18mg
Against “bad” cholesterol, diabetes and heart disease use vitamin B3
Vitamin B3 can help with:
High”bad” cholesterol. Studies show that this vitamin increases the level of “good” cholesterol, which leads to a decrease in the level of “bad” cholesterol in the blood.
Diabetes. Type 1 diabetes, the immune system attacks by mistake and destroys the insulin-producing pancreas cells. It is thought that he can protect cells for a certain period. When it comes to type 2 diabetes, the effect of niacin is more complicated. People who suffer from this disease often have high levels of cholesterol. It helps to reduce the level of “bad” cholesterol, but it may increase the level of sugar. Therefore, before the use of vitamin B3-based supplements, a consultation with a doctor is needed.
Cardiac disorders. It reduces the level- of “bad” cholesterol at people who suffer from atherosclerosis and have an increased risk of developing infarction and this way slows the progression of this disease. Although is still been tested, in addition to the above health conditions, vitamin B3 can help people with Alzheimer’s disease, cataract, osteoarthritis, acne, etc.
Attention! Headache, dizziness, blurred vision, gastrointestinal problems, liver toxicity are symptoms if you are overdose with vitamin B3. Therefore, before the use consultation with a doctor is necessary.