Vitamin B3 Benefits & Functions

Vitamin B3 or niacin, is one of eight types of vitamin B complex that functions in the process of metabolism and provide energy for the body. This vitamin is found in 1937 when the study was held between diet to disease pellagra. At that time, pellagra disease commonly found in human groups who daily consume corn without much getting other food additives. At that time also demonstrated a dose nicotinik acid (a form of niacin) routine, pellagra could be cured.

Niacin or Vitamin B3 is an organic compound containing nicotinamide alkaloid hereinafter known as vitamin B3. In the mid 1950s vitamin B3 is used to lower cholesterol levels, and heart attack prevention therapy. This process is quite successful because it demonstrated that the administration of niacin to the patient, recorded an increase in HDL (cholesterol that is useful and active role for the body) and a decrease in LDL and triglycerides.

Together with other B complex vitamins, vitamin B3 is used to treat various health problems. Vitamin B3 can be obtained naturally through natural food ingredients, vitamin tablets or liquid vitamin, supplement energy to direct injection. Daily normal dose is in the range of 3 mg s / d 15 mg and as a water-soluble vitamin B3, vitamin B3 excess will be discharged through body fluids. However it is strongly recommended in order to keep doses of vitamin B3 in the threshold of the body only needs so as not to interfere with health.

Vitamin B3 benefits for health

Have an important role in carbohydrate metabolism: Vitamin B3 has a crucial benefits in the metabolism of carbohydrates. Carbohydrate metabolism is important because it can convert it into energy and power for the purposes of our daily activities. If you ever eat rice containing carbohydrates are not converted into energy, then it will be easier once self tired and sleepy. Naturally convert food into energy is not only limited to rice. But other foods that contain carbohydrates we consume.

Reducing the risk of atherosclerosis (coronary heart): Usually the most fundamental cause of coronary heart is due to diet poor in life is to be the trigger. Coronary heart itself means the deposition of fat in the body's cells gathered in actual lining the walls of a coronary artery and block blood flow. This is a disease that can make arteries in the heart become narrow. If it is getting worse, what happens is the supply of oxygen, blood flow to the heart through the blood can be reduced and cause heart damage.

Vitamin B3 as its function is able to convert carbohydrates, fats, proteins into energy. With the amount of energy that was converted from the fat prevent excess cholesterol in the body. Someone will tend to move, think, and do other activities if the excess energy. Indirectly, this is what causes vitamin B3 can become a deduction risk of coronary heart disease.

Reducing Cholesterol: Vitamin B3 is also able to reduce cholesterol levels in the blood. This fact is rarely known by many people because most cholesterol foods are more enjoyable. Niacin or Vitamin B3 is capable of lowering cholesterol levels of the body and also assisted by substances that isoflavones to reduce cholesterol. Other foods that you can consume to reduce cholesterol and contains vitamin B3 is garlic, tea, grapes, apples, avocados, blueberries and fish. Cholesterol Naturally this can not be dropped immediately. There must be habituation foods above, so that the body's cholesterol levels can drop to normal.

Benefits of vitamin B3 for healthy skin, hair, and nails: Because so many modern women who are concerned with the health of appearance such as skin, hair, and nails, then vitamin B3 is appropriate for consumption. For circulation for healthy skin Vitamin B3 is also appropriate for consumption. In fact, the skin can look brighter, longer aging process, as well as the delay gray hair. Healthy skin, hair and nails is clearly very dependent on the synthesis of RNA and DNA. Where the synthesis of vitamin B3 was assisted by this. So that the nail growth can be faster, as well as the hair depends on your daily consumption of vitamin B3.

Niacin Deficiency & Dangerous Side Effects

Niacin, or vitamin B3, is one of the 8 types of vitamin B complex that functions in metabolism and provide energy for the body. Niacin deficiency is rare, as is found in many foods, including dairy products, eggs, meat, legumes, nuts and enriched breads and cereals. Even so, the people who live areas where maize is the main food source, are at risk to suffer from pellagra because maize contain little niacin and tryptophan. Likewise with chronic alcohol drinkers have a higher risk of suffering from pellagra.Niacin, or vitamin B3, is one of the 8 types of vitamin B complex that functions in metabolism and provide energy for the body. Niacin deficiency is rare, as is found in many foods, including dairy products, eggs, meat, legumes, nuts and enriched breads and cereals.

Even so, the people who live areas where maize is the main food source, are at risk to suffer from pellagra because maize contain little niacin and tryptophan. Likewise with chronic alcohol drinkers have a higher risk of suffering from pellagra. Pellagra also occur in patients with Hartnup disease, a rare disease, which tryptophan absorption in the intestine and kidney disorder. To prevent the onset of symptoms, these patients require high doses of niacin.

Pellagra marked abnormalities in the skin, gastrointestinal tract and brain. The first symptoms such as redness on the skin area that is symmetrical, similar to burns from the sun and will get worse if exposed to sunlight (photosensitivity). The skin changes do not disappear and will brown and scaly.

Skin symptoms are usually followed by digestive disorders, such as nausea, loss of appetite and diarrhea were stinking and sometimes bloody. The entire digestive tract can be affected by:
- Is not able to produce enough stomach acid (aklorhidria)
- The tongue and mouth become inflamed, which then turned into a dark red color light.

The vagina may also be affected. In the end, mental changes, such as fatigue, insomnia (difficulty sleeping) and apathy. The symptoms are usually preceded by abnormalities in brain function (encephalopathy, such as confusion, disorientation, hallucinations, amnesia and even manic-depressive psychosis.

Diagnosis is based on the history of food, symptoms and low levels of niacin in the urine. Blood tests can also help diagnosis. Given high doses of niacin-amide (approximately 25 times the recommended daily dose) plus other B vitamins in high doses (10 times the recommended daily dose). Vitamin B1, B2, B6 and pantothenic acid should be given due to lack of these vitamins can cause symptoms similar to pellagra.

Vitamin B3 daily needs

What is the need of vitamin B3 per day?

• Infants 0-6 months of age need 2 mcg
• Infants aged 7-12 months require 4 mcg
• Toddlers ages 1-3 years need 6 mcg
• Children ages 4-8 years need 8 mcg
• Children aged 9-13 years require 12 mcg
• Adolescents aged 14 years and older men need 16 mcg,
• and for women require 14 mcg

Maximum daily dose tolerated by their bodies:

• Children ages 1-3 years old up to 10 mcg
• Children 4-8 years old up to 15 mcg
• Children ages 9-13 years old up to 20 mcg
• Maximum age of 14 years and above 30-35 mcg

 

Vitamin B3 or Niacin Foods

Niacin is found in variety of foods, including liver, chicken, beef, fish, cereal, peanuts, and legumes, and is also synthesized from tryptophan, an essential amino acid found in most forms of protein.

Animal products:

• liver, heart and kidney (9 – 15 mg niacin per 100 grams)
• chicken, chicken breast (6.5 mg)
• beef (5 – 6 mg)
• fish: tuna, salmon, halibut (2.5 – 13 mg)
• eggs (0.1 mg)
• venison (8.43 mg)

Fruits and vegetables:

• avocados (1 mg niacin per 100 grams)
• dates (2 mg)
• tomatoes (0.7 mg)
• leaf vegetables (0.3 – 0.4 mg)
• broccoli (0.6 mg)
• carrots (0.3 – 0.6 mg)
• sweet potatoes (0.5 – 0.6 mg)
• asparagus (0.4 mg)

Seeds:

• nuts (2 mg niacin per 100 grams)
• whole grain products (4 – 29.5 mg)
• legumes (0.4 – 16 mg)
• saltbush seeds

Fungi:

• mushrooms, shiitake mushrooms (3.5 – 4 mg niacin per 100 grams)
• brewer's yeast (36 mg)

Other:

• beer (6 mg per pint, less if filtered)
• Ovaltine (18 mg)
• Peanut butter (15 mg)
• Tofu
• Soy sauce (0.4 mg)
• Vegemite (from spent brewer's yeast) (50 mg niacin per 100 grams)
• Marmite (from spent brewer's yeast) (50 mg niacin per 100 grams)