What is vitamin B3 - niacin ?
Vitamin B3, also called niacin, belongs to the group of water-soluble vitamins and belongs to the group of B vitamins. The recommended daily dose in the EU is currently 16 mg - this is the amount a healthy, normal-weight person should take in daily to cover their average requirement of vitamin B3. However, the requirement must always be considered individually, as it may vary depending on the individual's life situation and circumstances. Niacin is contained in relatively many foods that can be supplied to the body. Niacitic acid is mainly found in animal products, but can also be found in plant foods.
In order for the body to be able to absorb the vitamin optimally, it should always be ensured that there is a sufficient supply of tryptophane at the same time. Good suppliers of tryptophane include meat, fish, cheese, eggs, nuts and pulses. Furthermore, a sufficient supply of folate, riboflavin and pyridoxine should also be ensured. For the most part, niacin is absorbed by the small intestine through the mucosal cells. However, the absorption rate of niacin is significantly influenced by the foods in which it is contained. In the case of animal foods, an absorption rate of almost 100 percent occurs. With plant foods, the rate is just 30 percent.
However, bioavailability can be enhanced by roasting certain foods. For example, a niacin compound contained in green coffee beans is converted by roasting in such a way that the content increases to up to 40 mg per 100 grams of roasted coffee (previously 2 mg). In the body, niacin is stored in the liver, in the red blood cells and in various types of tissue. The human organism has a limited reserve capacity: this is 2-6 weeks in an adult. Niacin is excreted via the liver. About 3 mg are excreted per day. Here too, the value is always based on individual needs. Especially vitamin B3 foods are the following: beef, chicken liver, tuna, kale, mushroom, rice, peas, soybeans, peanuts, sesame seeds, chanterelles and cocoa powder.
- Contributes to normal energy metabolism
- Contributes to normal functioning of the nervous system
- Contributes to normal mental function
- Helps to maintain normal skin
- Contributes to the preservation of normal mucous membranes
- Helps reduce fatigue and tiredness