What is Vitamin B3?

Niacin Or also as Vitamin B3 Known, is a water-soluble vitamin and belongs to the group of B vitamins. More precisely, it consists of different compounds and is therefore to be understood as a collective term. Thus, it is composed of nicotinic acid and nicotinamide. Niacin is involved in various processes in the body, such as the Energy metabolism And the Cell division .

What is vitamin B3 good for?

As already mentioned, vitamin B3 is involved in many processes like the Cell division And the Energy metabolism Involved. In addition, it should also have a positive impact on mental health and reduce fatigue. In the Skin Care Niacin also uses great popularity. Niacinamides are said to improve the appearance of the skin by contributing to the renewal of the skin surface, having an antioxidant effect and moisturizing. For the Hair Vitamin B3 is also an important vitamin because it strengthens the hair structure, prevents excessive sebum production and protects the scalp from e.g. Inflammation. But also in matters Sleep If niacin plays a role, insufficient intake is said to lead to sleep disorders.

Deficiency symptoms

A lack of niacin is rather rare in this country, but it can arise, for example, from chronic diseases such as anorexia, diarrhea, cirrhosis of the liver or a very one-sided diet. Signs of a deficiency are symptoms such as: weakness, indigestion, loss of appetite, but also depression and dementia.

Foods with vitamin B3 (niacin)

Niacin can be included with a normal and balanced diet. Also as a vegan/vegetarian, the recommended daily dose of 13 - 18 mg can be covered by the diet. Thus, many plant-based foods contain vitamin B3. These include, for example, legumes, potatoes, peanuts & cashews, dates, mushrooms and also whole grain products.

But our vital enjoyment also contains per recommended daily amount XXX Niacin and XXXX Other important vitamins. This corresponds to XXX Of your daily niacin needs. So there is a multivitamin kick every day.

What is the daily requirement for B3?

Niacin can be produced by the body itself, but it is still important to consume the recommended daily amount through food. Adults are recommended to consume 13 - 18 mg daily. The values for infants are between 2 and 5 mg and for children and adolescents between 8 - 13 mg. However, the daily amount varies a little depending on age and gender.

Is it possible to overdose vitamin B3?

The overdose of the constituent nicotinamide hardly brings side effects.

However, if you take several grams of nicotinic acid, side effects such as nausea, vomiting or diarrhea can occur. In the worst case, even long-term damage can occur, e.g. Problems with the liver. It can also lead to so-called “flush symptoms”. These are e.g. Redness of the skin, feelings of heat or hives.