Vitamin B3, also known as niacin, plays a key role in numerous processes in the human body.
It is essential for energy metabolism, maintaining healthy skin, hair and eyes, the nervous system, and digestion.
It helps convert food into energy and is involved in the synthesis of fatty acids.
Additionally, vitamin B3 contributes to normalizing cholesterol levels in the blood and improving blood circulation.
Proper intake of vitamin B3 is important for preventing deficiency and excess, which can lead to serious health conditions.
Sources of Vitamin B3 in Food
Vitamin B3 is found in various foods of both animal and plant origin.
Main sources of niacin include:
- Meat: chicken, turkey, and beef.
- Fish: tuna, salmon, and sardines.
- Lentils: lentils, chickpeas, and beans.
- Grains: brown rice, whole grain bread, and cereals.
On a ketogenic diet, vitamin B3-rich foods that can be included in the diet are: chicken breast, beef liver, tuna, salmon, avocado, and green leafy vegetables.
Daily Requirement and Intake Recommendations
For adults, the recommended daily dose is about 14-16 mg for women and 16-18 mg for men.
Niacin Deficiency: Symptoms and Consequences
Niacin deficiency can lead to a condition called pellagra. The main symptoms of pellagra include dermatitis, diarrhea, and dementia.
In addition, niacin deficiency can cause fatigue, apathy, decreased appetite, and depression.
Without timely treatment, niacin deficiency can lead to serious neurological problems, up to a fatal outcome.
Therefore, it is important to ensure an adequate intake of this nutrient.
Niacin Toxicity: Causes and Prevention
Niacin toxicity, or an excess of niacin, can occur due to excessive consumption of dietary supplements or preparations containing vitamin B3. The risk is particularly high when increasing the dosage without medical supervision.
Symptoms of niacin toxicity include skin flushing, itching, headaches, gastrointestinal disturbances, and worsening liver function.