Vitamin B3 (niacin or vitamin PP)

What is it

Vitamin B3, soluble in water, is also known as niacin or vitamin PP for its action against pellagra (“pellagra preventive factor”), a once widespread disease caused by its deficiency.

Pellagra spread among populations who used only sorghum polenta or corn. And it particularly affected people such as gastrointestinal disorders or alcoholism.

In Italy the disease was extremely widespread between the eighteenth and nineteenth centuries and exclusively in the northern areas.

Scientists at the beginning of the twentieth century discovered that the pathology was due to an insufficient supply of a factor (precisely niacin) that will be identified only in 1937. Pellagra was in fact also caused by poor or non-absorption of vitamin PP.

It is one of the most stable vitamins: it does not fear oxygen, heat and light.

Food sources

The main natural sources of vitamin B3 are peanuts, white meat (especially turkey), and red meat such as veal, beef liver. Meats, in general, abound in vitamin PP.

In fish, this vitamin is mainly found in anchovies, tuna, sardines, swordfish and salmon. So in the kitchen there is no lack of opportunity to create tasty recipes based on this precious substance.

Fruits, vegetables and eggs contain a low amount. In contrast, whole grains and their derivatives, bran, milk and cheese are rich in this vitamin. In some foods such as coffee, niacin is present as a methylated derivative.

Niacin can also be taken through supplements. It can be taken as a remedy in cases where the diet fails to provide a sufficient amount. It is generally a well-tolerated substance, but it is best to ask your doctor or pharmacist for information.

The indication applies in particular to those who are on drug therapy for some disorder.

Chemical structure of vitamin B3

Vitamin B3 is among the components of two coenzymes (NAD and NADP) fundamental in redox reactions that occur in our metabolism. In addition, this vitamin is essential for the regular functioning of the nervous system.

It consists of two similar molecules: nicotinic acid (niacin proper) and nicotinamide. Plant food sources have more nicotinic acid, while animal food sources have more nicotinamide. It is one of those substances that must be taken through food.

In tissues, nicotinic acid can be synthesized from tryptophan, an amino acid. Bacteria in the intestine can also contribute to this process.

Activity of vitamin B3

In general, vitamin B3 is necessary for cellular respiration, helps in the release of energy and metabolism of carbohydrates, fats and proteins, good circulation and skin health, the functioning of the nervous system, and the normal secretion of bile fluids and stomach.

It boosts memory and also appears to be effective in treating anxiety. Niacin is also effective in improving circulation and reducing blood cholesterol levels.

Niacin also participates in numerous redox reactions, in the synthesis of fatty acids and amino acids. As a coenzyme, niacin helps enzymes break down proteins, fats and carbohydrates.

Niacin helps the nervous system, particularly against stress, similar to pantothenic acid, another B vitamin.

Stress is a well-known phenomenon: in recent years, disorders caused by excessive nervous tension have been steadily increasing.

The causes can be different, for example the hectic everyday life, or psychological tensions due to work or family reasons.

Following a balanced diet while also providing an adequate amount of B vitamins and magnesium is an effective strategy. It is good to consider that stress greatly reduces the intake of these nutrients.

Vitamin B3 is also important for the health of the mucous membranes of the gastro-intestinal tract and for the skin.

Finally, it has an energetic effect because it performs an effective toning action that counteracts the feelings of tiredness and weakness of the organism due to various factors.

Sometimes a vitamin B3 deficiency can cause insomnia problems. If you want to know more read this article.

Deficiency

There are numerous symptoms that may indicate a vitamin B3 deficiency, from loss of muscle tone, weight loss, headache (headache), vomiting, poor digestion, irregularities in intestinal functions, heavy breath and skin disorders (dermatitis).

Gum and tongue problems, along with nausea and irritability can also be associated with insufficient vitamin B3 intake.

Severe vitamin B3 deficiency (today very rare in Western countries) causes pellagra, a disease characterized by lesions to the digestive system (one of the symptoms is diarrhea), lesions to the skin and central nervous system.

A lack that is “visible” even at the skin level: the skin in these cases appears dry and stained by red spots.

Overdosage

At high doses, it can be toxic. The main side effects that can occur are vasodilators with the appearance of hypotension and flushing, erythema, itching, epigastric pain, nausea, headache and diarrhea.

There have also been cases of transaminase alteration and hepatotoxicity.

Recommended doses

According to experts, the recommended daily intake of vitamin B3 that an adult should take is 18 mg for adults and 22 mg for women during pregnancy and lactation.

As for children and adolescents, the recommended daily intake values of vitamin B3 are as follows:

The importance of vitamins

B vitamins play an important role in the transformation of carbohydrates into glucose and for lipid and protein metabolism. It is therefore essential, to stay healthy, to provide a diet that includes foods rich in these precious elements.

After all, all vitamins are nutrients necessary for health. A balanced diet is able to provide a correct supply of vitamins to the body. If, on the other hand, a deficiency occurs, there is a risk of not being able to prevent the onset of certain disorders or diseases. For example, various forms of anemia or disorders of the nervous system.

Vitamins are a very heterogeneous set of chemicals, normally needed in minimal quantities for the body’s needs. These substances regulate a number of metabolic reactions, often functioning as coenzymes.

When a vitamin is present in insufficient quantities in the body, it is called hypovitaminosis. There may be cases, actually much rarer, where a vitamin is totally absent, and then you are in the presence of avitaminosis.

One cause of hypovitaminosis can be a poor intake of foods rich in a certain vitamin. While in pregnancy you may experience an increased need for a vitamin. Or there are intestinal alterations that prevent its absorption, as in the case of some diseases or chronic alcoholism. To eliminate the symptoms it is generally sufficient to correct the diet or take specific supplements.

There are billions of people in the world who have deficiencies of vitamin A, folic acid, or other non-vitamin micronutrients, such as iron and iodine, essential for achieving a balanced development of the body. This is what the International Micronutrient Malnutrition Prevention and Control Program (IMMPaCt), the program of the US Centers for Disease Control to eliminate malnutrition from micronutrients, denounces.

These deficiencies have very serious consequences: widespread prevalence of neonatal malformations, disability and learning difficulties, blindness, mental retardation, weakened immune system, reduced ability to operate and work, even premature death.

The American program also indicates solutions to these dangers caused by vitamin and mineral salt deficiency: it is necessary to intervene with a better diet, the introduction of fortified foods and supplementation with food supplements.