Niacin (Vitamin B3)

The vitamin niacin is also known as nicotinic acid, vitamin B3 or vitamin PP (Pellagra Preventing). By definition, vitamins are substances that cannot be produced by the human body itself. Therefore, niacin is not a vitamin in the classical sense, because on the one hand it can be absorbed through food, but on the other hand it can also be produced by the body itself. Nevertheless, niacin is counted among the group of B vitamins. Niacin can have a positive effect on our health if taken in suitable quantities. For example, it helps with arteriosclerosis and high cholesterol levels. However, if an overdose of niacin is taken, the vitamin can also have side effects.

Niacin: effect

Niacin is present in the human body mostly in the form of the two co-enzymes NAD and NADP and is found in all living cells in humans. Particularly high concentrations are present in the kidneys, liver, and adipose tissue. Niacin plays a particularly important role in the body’s energy supply, as it is involved in protein metabolism as well as fat and carbohydrate metabolism. In addition, niacin is important for the recovery of our body. It is particularly important for the regeneration of muscles, nerves, DNA and skin. In addition, niacin promotes the formation of messenger substances in the brain, with the help of which information is transported from nerve cell to nerve cell. Finally, niacin is also important for a regulated process of digestion.

Niacin deficiency: causes

A deficiency of the vitamin niacin is relatively rare, because niacin can not only be absorbed through various foods, but can also be formed from the amino acid tryptophan. In this process, one milligram of niacin is formed from 60 milligrams of tryptophan. One possible cause of a niacin deficiency is that the body receives too little niacin through food intake. This is particularly common among groups of people who mainly eat corn. This is because the body cannot utilize the form of nicotinic acid contained in corn. On the other hand, a niacin deficiency can also occur if the body receives too little protein. In this case, not enough tryptophan can be converted into niacin. In addition, a vitamin B6 deficiency can also result in a niacin deficiency, because vitamin B6 is needed for the conversion of tryptophan into niacin.

Symptoms of niacin deficiency

The first signs of niacin deficiency are:

  • Insomnia
  • Fatigue
  • Loss of appetite and weight loss
  • Depressive moods and irritability

Likewise, diarrhea and vomiting may occur. In addition, as a result of niacin deficiency, the disease pellagra may occur. This is characterized mainly by skin changes: In pellagra, an itchy, reddish rash forms, which may additionally be accompanied by swelling, blisters and indurations on the skin. In addition, diarrhea and dementia are other typical symptoms of pellagra.

Side effects of niacin

The vitamin niacin usually has side effects only when taken in excessive amounts. The recommended daily dose is 15 milligrams. If more than 500 milligrams are taken, niacin can cause flushing: Flush refers to the vasodilatory effect of the vitamin – a feeling of warmth and redness of the skin occur. However, when taken in the right doses, niacin can also have positive effects on health due to its vasodilating effect – for example, it is used for people suffering from arteriosclerosis. In addition, niacin also has a positive effect on cholesterol: namely, it increases HDL cholesterol and lowers the dangerous LDL cholesterol. However, due to its side effects, especially flushing, niacin was hardly used to lower cholesterol levels for a long time. In the meantime, however, there are niacin preparations that additionally contain a flush inhibitor, so that undesirable side effects are absent.

Consequences of overdose

By consuming food, an overdose of niacin is hardly possible. However, there are special niacin preparations with which additional niacin can be supplied to the body. One speaks of an overdose from a daily intake of 1.5 to 3 grams. It can result in headaches, nausea and skin itching. If more than 2500 milligrams of niacin are taken, a drop in blood pressure and dizziness may occur.In addition, excessive amounts of niacin also inhibit uric acid excretion. Therefore, an overdose is especially dangerous for people with gout, as they could suffer a gout flare.

Daily dose of niacin

The recommended daily dose of niacin is about 15 milligrams. Pregnant and lactating women have higher niacin requirements, as do alcoholics. For children, the daily dose of niacin should be between seven and twelve milligrams. In general, the average daily intake in Germany is higher than required. Accordingly, deficiency states are extremely rare.

Foods with niacin

Since the vitamin can be partially produced by the body itself, it is difficult to estimate the daily requirement that must be ingested through food. For example, 15 milligrams of niacin is found in the following foods:

  • 100g calf’s liver
  • 200g beef
  • 250g whole wheat
  • 750g peas
  • 1250g potatoes
  • 3000g fruit

In addition, niacin is also found in fish, poultry, mushrooms, eggs and dairy products. In general, niacin derived from animal products can be better utilized by the organism. Tip: Like biotin or pantothenic acid, niacin belongs to the water-soluble vitamins. Since it easily passes into the cooking water during cooking, the cooking water should be reused if possible.