The Vitamin B3also called niacin Or even vitamin PP has a function in the deterioration of glucose and blood circulation. Pellagra is one of the primary manifestations of a deficiency of this micronutrient. This guide details all the principles of this vitamin, but also the recommended dietary intake, as well as the various deficiencies.
What is Vitamin B3?
The Vitamin B3 Still one of the water soluble vitamins. The niacin It is divided into two fairly similar large groups: nicotinic acid and nicotinamide. The latter also displays the same biological activity. Previously known as vitamin PP, this vitamin was given to prevent pellagra. Moreover, it is mainly found in the form of niacin In food, but the body also produces. The source is the amino acid tryptophan.
Vitamin B properties
The Vitamin B3 It plays an important role in the liver. It is introduced into the structure of two coenzymes, namely NAD and NADP. These are necessary for the proper functioning of many enzymes.
When the vitamin is present in these forms, it is partly responsible for energy production in cells. It also ensures the production of some fats and their derivatives. This is especially the case for bile salts, which are necessary for the proper digestion of fats. The same goes for steroid hormones, such as corticosteroids or even estrogen and testosterone.
one of the Vitamin B properties It is their ability to repair DNA damage. It also plays a role in the functioning of the nervous system. Finally, the latter interacts with other vitamins of group B, namely B1 and B2.
Recommended Dietary Allowances and Food Sources of Vitamin
This vitamin is found in large quantities, especially in foods of animal origin. Organic meat, poultry, and fatty fish are very interesting sources. Tuna canned in oil contains 17 mg/100 grams. Cooked chicken breast 10.6 mg / 100 g.
In addition, whole grain foods are rich in these micronutrients twice as much as refined products. Breakfast cereals are remarkably rich. Whole wheat bread contains about 2.4 mg/100 grams and fortified breakfast cereals 9 to 19.5 mg/100 grams. Brewer’s yeast, for its part, can supplement the contributions.
Finally, you should know that Recommended Dietary Intake For infant for 3 mg/day niacin. Increase to 12 mg for a child 10 to 12 years old, to 17.4 mg for adults.
How does vitamin B deficiency appear?
a Vitamin B deficiency It usually appears as tingling, either in the hands or in the feet. His disability is also associated with restless leg syndrome. Loss of appetite as well as fatigue or even headaches and dizziness can appear.
Pellagra appears only when the deficiency is severe. This is also seen in people with the hereditary Hartnup disease.
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