Vitamin B3: blood circulation guarantor
The vitamin B3also called niacin or vitamin PP performs the function of glucose breakdown and blood circulation. One of the main manifestations of this trace element deficiency is pellagra. This guide describes in detail all the principles of this vitamin, as well as recommended dietary allowances, as well as various cases of deficiency.
What is vitamin B3?
The vitamin B3 is still one of the water-soluble vitamins. The niacin is divided into two large, relatively similar groups: nicotinic acid and nicotinamide. The latter also have the same biological activity. Formerly known as vitamin PP, this vitamin was prescribed to prevent pellagra. Moreover, it is mainly found in the form niacin in food, but it is also produced by the body. The source is the amino acid tryptophan.
Properties of vitamin PP
The vitamin B3 plays an important role in the liver. It is inserted into the structure of two coenzymes, namely NAD and NADP. They are essential for the proper functioning of many enzymes.
In these forms, the vitamin is partially responsible for energy production in cells. It also guarantees the production of certain lipids and their derivatives. This is especially true of bile salts, which are essential for proper fat digestion. The same is true for steroid hormones such as corticosteroids or even estrogen and testosterone.
One of properties of vitamin PP is its ability to repair damaged DNA. It also plays an important role in the functioning of the nervous system. Finally, the latter interacts with other B vitamins, namely B1 and B2.
Recommended nutritional values and vitamin food sources
This vitamin is found in large quantities, mainly in animal-based foods. Organic meat, poultry or fatty fish are very interesting sources. Canned tuna oil contains 17 mg/100 g. Boiled chicken breast 10.6mg/100g.
In addition, whole grain foods contain twice as much of this trace element as refined products. Breakfast cereals are especially enriched. Whole grain bread contains about 2.4 mg/100 g, and fortified breakfast cereals 9 to 19.5 mg/100 g. Brewer’s yeast, in turn, can supplement the premiums.
Finally, you should know this recommended dietary allowance for infants is approximately 3 mg per day niacin. For children from 10 to 12 years old, it increases to 12 mg, and for an adult – up to 17.4 mg.
How does vitamin B deficiency occur?
A vitamin B deficiency usually manifests as tingling in the hands or feet. Its deficiency is also associated with restless legs syndrome. Loss of appetite, fatigue or even headache and dizziness may occur.
Pellagra occurs only when the deficiency is severe. It is also seen in people with hereditary Hartnup disease.
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