Vitamin B3 or niacin is essential for the body.
Its involvement in many metabolic reactions makes it a very important vitamin.
Niacin has been shown to be effective in the treatment of high cholesterol and skin disorders.
However, both a deficiency and an excess of this vitamin can have serious consequences.
Characteristics of vitamin B3
- Water-soluble vitamin precursor of NAD and NADP, essential for energy production
- Hypocholesterolaemic and protective against atherosclerosis
- Promotes healthy brain function
- Found in most foods, especially those of animal origin
- Vitamin B3 deficiency may cause pellagra
Vitamin B3: benefits and functions in the body
Niacin is involved in the metabolism of fats.
This vitamin has a cholesterol-lowering effect, so it is often used to lower blood lipid levels.
Vitamin B3 is involved in maintaining the integrity of tissues, particularly the arteries, whose elasticity it preserves.
In combination with other molecules, it has a particularly interesting action in the prevention of atherosclerosis.
It participates in the composition of the coenzymes NAD and NADP.
These two coenzymes are essential for the activity of various enzymes.
They enable energy production in cells and the synthesis of lipid molecules such as bile salts and steroid hormones.
Good brain function
Niacin would protect neuronal cells from premature ageing and could thus prevent neurodegenerative diseases (Alzheimer's, Parkinson's, etc.).
Foods rich in vitamin B3
Vitamin B3 is mainly found in animal foods and fortified cereals.
Food - Portions - Niacin dose in mg
- Chicken, white meat with or without skin, fried - 100g = 15-20mg
- Poached salmon - 100g = 17-18mg
- Liver of beef, lamb or veal, fried or stewed - 100g = 12-17mg
- Tinned tuna - 100g = 12-13mg
- Milk-fed veal scaloppine, fried - 100g = 13mg
- Yellowfin tuna or swordfish, fried or grilled - 100g = 12mg
- Cooked allis shad - 100g = 11mg
- Grilled Spanish mackerel - 100g = 11mg
- Smoked sturgeon - 100g = 11mg
- Red tuna, Spanish mackerel, mackerel, salmon, fried - 100g = 9-11mg
- Veal leg, loin or shank, roasted or stewed - 100g = 8-11mg
- Duck - 100g = 10mg
- Braised or roasted rabbit - 100g = 7-8mg
- Dried and salted Atlantic cod - 100g = 8mg
- Dried or oiled roasted peanuts - 60ml (1/4 cup)= 6-7mg
- Grilled Atlantic or Pacific halibut - 100g = 7mg
- 100% bran breakfast cereal (All Bran type) - 30g = 5mg
- Grilled pork, various cuts - 100g = 5mg
- Grilled haddock - 100g = 5mg
Vitamin B3 requirements
The body's requirements for this vitamin change throughout life, so dietary intake must be adjusted to meet these changing needs to avoid niacin deficiency.
Recommended dietary intake:
- Infants 0-6 months = 2mg
- Infants 7-12 months = 4mg
- Infants aged 1-3 years = 6mg
- Children 4 to 8 years = 8mg
- Boys 9 to 13 years = 12mg
- Girls 9 to 13 years = 12mg
- Boys 14 to 18 years = 16mg
- Girls from 14 to 18 years = 14mg
- Men from 19 to 50 years = 16mg
- Women aged 19 to 50 = 14mg
- Men aged 50 and over = 16mg
- Women aged 50 and over = 14mg
- Pregnant women = 18mg
- Women who are breastfeeding = 17mg
Vitamin B3 supplements
There are many supplements containing niacin.
Vitamin B3 appears to be particularly effective in purifying the skin, reducing cholesterol levels and maintaining brain function.
It is generally recommended not to exceed 100 mg per day and to seek medical advice before taking any supplements.
Vitamin B3 deficiency
Except in cases of severe malnutrition or alcoholism, vitamin B3 deficiency is extremely rare.
It can cause serious skin problems such as depigmentation, itching or pellagra.
In the long term, diarrhoea, nausea and some rare cases of dementia have been attributed to niacin deficiency.
Excess vitamin B3
Above a certain dose, vitamin B3 causes vasodilatation, which is responsible for itching and heat rashes.
Above 700 mg per day, this vitamin can even be hepatotoxic (toxic to the liver).
In the long term, an excess of vitamin B3 may also be responsible for hyperinsulinism, obesity and the onset of type 2 diabetes.
Interactions with vitamins B1, B6 and B2
Vitamin B3 works in synergy with vitamins B1, B6 and B2, so it is important to ensure a good intake of these vitamins.
Warning: if you are being treated for hypercholesterolaemia, alcoholism or liver disease, it is essential to consult your doctor before taking a supplement containing niacin.
In fact, vitamin B3 can interact with various molecules and become dangerous.
Alcohol, for example, increases the vasodilating effect of this vitamin, which can lead to all sorts of problems.
Chemical properties
The molecular formula of vitamin B3 is C6H5NO2 and its molecular weight is 123.1094 g/mol.
Vitamin B3, also known as PP or niacin, is water soluble and belongs to the B group of vitamins.
This vitamin is a precursor of NAD and NADP, redox cofactors in many metabolic pathways.