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All about vitamins: vitamin B3

Vitamin B3, that is, niacin or nicotinic acid plays an important role in numerous secret processes of the body.

You find vitamin B3 mainly in vegetables, like Brussels sprouts, broccoli, spinach, different leguminous vegetables and fruits. As regards meat, the most significant source of niacin is liver, but grains are excellent vitamin B3 sources too, especially grain bran and grain germ.

The importance of vitamin B3 shows when one enumerates the symptoms its deficiency cause - but first let us see how it works. Vitamin B3 is indispensable for cell division and the synthesis of DNA, RNA and proteins. It is crucial for the production and reproduction of hemoglobin (proteins and red blood cells carrying oxygen). During the period before conception and also during pregnancy, the body needs more vitamin B3 to prevent marrow-bone combustion disorders of the fetus.

Although corn contains vitamin B3, diseases related to lack of niacin are paradoxically more frequent in regions where corn consumption is in excess - the reason for this is corn protein.

Vitamin B3 deficiency can easily lead to psychological problems, diarrhea or skin inflammations. If the number of white blood cells decreases, there can be dysfunctions in the absorption of iron and of vitamin B12 as well.

The extreme overdose of niacin can be dangerous for those who are sensitive to it, since an extra overdose can even result in epileptic fit. Zinc metabolism can be damaged, which is a hazard for mums-to-be, since in case of zinc deficiency, the development of the fetus is jeopardized.

Daily vitamin B3 demand:

For children:

For women:

For men: