The metabolic functions of the organism require a lot of energy and for this, a large group of chemical elements intervene , many of them coming from the daily diet such as vitamin B-3 .
In this article, we explain what vitamin B3 is and what its benefits are for the human body.
What is vitamin B3?
Vitamin B3, nicotinic acid or niacin , is a semi- essential micronutrient that comes mainly from foods of animal or vegetable origin , although it is industrially synthesized in specialized laboratories and is also produced in small quantities by the body from tryptophan . (1)
One of its characteristics is that it is a water-soluble vitamin , that is, it dissolves in water, so the excess of it is eliminated through the urine since the human organism does not store it.
Note: This vitamin belongs to the B vitamin complex , which is made up of 8 vitamins, including vitamins B1 (thiamine ), B2 ( riboflavin ), B5 ( pantothenic acid ), B6 ( pyridoxine ), B8 ( biotin ) , B9 ( folic acid ) and B12 ( cobalamin ).
What is vitamin B3 used for?
Vitamin B3 has many functions within the human body, among which we mention the following:
1. It is involved in the metabolism of proteins, carbohydrates and fats
The human body is constantly working , so it needs energy constantly.
During the metabolic process carried out by the organism to obtain energy from the proteins, carbohydrates and fats that we consume, vitamin B3 or niacin constitutes an important element in this chemical transformation.
To highlight: The deficiency of this vitamin can cause tiredness, fatigue and apathy in humans.
2. Contributes to the functions of the digestive and nervous systems
One of the systems on which the quality of human life depends is the nervous system .
In this sense, vitamin B3 favors the proper functioning of the nervous system, since the brain uses glucose as its main source of energy , a molecule that comes from the metabolism of food, a process in which niacin participates .
You should know: In reference to the digestive system, vitamin B3 or niacin helps some enzymes to work correctly, in the metabolization of food for the process of obtaining energy.
3. Stimulates the production of sex hormones
The production of sex hormones in both men and women (estrogen, progesterone and testosterone), fulfill complex biological and physiological mechanisms that require a lot of energy, an aspect that is the function of vitamin B3, making it possible for these chemical processes to occur with effectiveness.
4. Maintains skin health
One of the variants of vitamin B3 is niacinamide , where the cosmetics industry is using it along with other chemical components for repairing, soothing and moisturizing effects on the skin and the most amazing thing is that it is compatible with any of its types.
Important: Scientific information describes that vitamin B3 deficiency in the body can cause the appearance of a disease called pellagra , which among its symptoms causes dermatitis . (two)
5. Lowers blood cholesterol levels
Another use of vitamin B3 is as a lipid-lowering agent when it is consumed in the form of supplements, since, as mentioned, it has the ability to metabolize lipids and convert them into energy for cellular use.
Note: This property favors the increase of high density cholesterol (HDL) and decreases the presence of bad cholesterol (LDL) in the bloodstream.
What foods contain vitamin B3?
The variety of foods that can be supplied with this important vitamin is extensive, however we present below the main sources:
1. Meat, chicken and fish
Meat is one of the safest sources of vitamin B3 , as it is highly available in any of its varieties and easy to consume.
For example, chicken breast provides 14% of the daily requirements for an average adult person for each 100-gram edible portion (3) , while fish such as tuna provide 17.8 mg of this vitamin in the same proportions.
To highlight: The minimum daily recommendation for the consumption of vitamin B3 is approximately 20 mg per day . (4)
2. Eggs and dairy
Another source of vitamin B3 or niacin in the human diet is animal-derived products such as eggs and dairy products.
Chicken eggs, for example, provide the amount of 3.8 mg of vitamin B3 , per 100 grams of edible portion (5) . Among dairy products we can mention semi-cured cheese, with a contribution of 6.7 mg of niacin in the same proportion.
3. Fruits and vegetables
From the vegetable kingdom there are fruits with vitamin B3 such as bananas, apples , pears , oranges or plums and among vegetables we can mention spinach , broccoli or asparagus.
You should know: Bananas, for example, provide 0.8 mg of niacin in a serving of fruit equivalent to 100 grams (6) , while spinach provides 1.4 mg in the same proportion.
4. Legumes and cereals
Legumes are the ones that provide the most vitamin B3 from the plant kingdom and are a food that is easy to prepare and digest. Here we can mention lentils , with a contribution of 5.6 mg in the same previous proportions and chickpeas contain 4.3 mg of this vitamin.
Note: Whole grains such as rice , wheat , rye or oats also have very attractive vitamin B3 or niacin content. For example, wheat contains 5.7 mg of this vitamin. (7)
Key Findings
- Vitamin B3 is a semi-essential micronutrient, coming mainly from foods of animal and vegetable origin and is also manufactured synthetically.
- Vitamin B3 is a water-soluble vitamin , meaning it dissolves in water.
- Vitamin B3 or niacin is involved in the metabolism of proteins, carbohydrates and fats.
- Vitamin B3 or niacin prevents the appearance of a disease called pellagra.
- Foods such as meats, eggs, dairy products, fruits, and whole grains contain large amounts of vitamin B3.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.