Foods rich in vitamin B3. Vitamin B3 - functions, sources, application. Why is vitamin B3 necessary for the body - its role

It is a drug (unlike others) and takes part in the oxidative reactions of cells.

Vitamin name

Why is it called B3?

Water-soluble vitamins are combined into one group called: group B. All vitamins that are included in this group have a capital letter B in their name and are normal. They share some common properties:

• These are water-soluble (not fat-soluble) vitamins,
• do not accumulate in the body (except for ), therefore they require constant replenishment,
• quickly break down when ingested and are quickly absorbed.

Why is it called niacin or nicotinic acid?

Niacin is an obsolete name for this vitamin.

Nicotinic acid and nicotine are not the same thing. Nicotine is a poison, and nicotinic acid is a vitamin that benefits the human body. Vitamin B3 was first obtained in 1867 through the oxidation of nicotine with chromic acid.

Why is it called RR?

The name PP means "anti-pellagric". This element cures a disease called pellagra (one of the types of vitamin deficiency, vitamin PP deficiency). The symptoms of the disease are:

• dementia - decline cognitive abilities at the elementary level,
• depression and mental disorders,
• diarrhea,
• peeling and redness of areas of skin exposed to the sun,
• painful sensations in the mouth and esophagus.

This disease is common in people with a monotonous diet of foods low in tryptophan. Tryptophan is necessary for the synthesis of vitamin PP in the body. Therefore, it is very important that human food is as diverse as possible. In reality, today this disease manifests itself in South Africa and in chronic alcoholics.

Functions of vitamin PP

PP is a water-soluble vitamin that reduces the level bad cholesterol and the risk of heart attacks.

The main functions of niacin include:

1. blood sugar regulation
2. cholesterol reduction
3. maintenance of genetic processes in cells

More functions:

Nervous system

Niacin helps with migraines, ensures normal functioning nervous system and brain, is a source of energy, together with other vitamins helps in the development and formation of the nervous system of children.

The cardiovascular system

B3 improves blood circulation, affects the speed of blood flow, has a cleansing effect on blood vessels, helps reduce arterial pressure and prevents the occurrence of heart and vascular diseases.

Hormonal balance

Niacin plays an important role in the synthesis of sex hormones, also in hormones thyroid gland, pancreas and adrenal glands.

Digestive tract

B3 enhances secretion gastric juice, promotes food movement, has therapeutic effect in case of inflammation of the mucous membranes, it activates the pancreas and stimulates bile secretion. The drug can be prescribed for stomach ulcers and duodenum, liver diseases, enterocolitis.

Other functions of vitamin B3 include:

• energy production,
• support of genetic processes,
• fat metabolism,
• regulation of insulin activity and blood sugar levels,
• improvement of brain function,
• participation in the formation of red blood cells,
• general calming effect.

What products contain

If you don't want to experience a shortage of this useful element, you need to know the sources of its content.

Niacin is found in animal products and plant origin.

• meat (lamb, beef, white poultry),
• offal (heart, liver, kidneys, tongue),
• eggs,
• Fish and seafood,
• potato,
• cereals,
• legumes,
• nuts and seeds,
• tomatoes,
• broccoli,
• prunes,
• wheat flour, unrefined,
• bran.

Niacin, being a stable water-soluble element, is still destroyed when cleaning products, but it is resistant to air and light and is not changed during cooking. It is not destroyed at high temperatures, it is not harmed by acid- alkaline environment digestive system and UV radiation.

We need to make sure that our menu includes foods that contain vitamin B3. The ratio of plant foods to foods of animal origin should be approximately 2 to 1. It is important to eat foods that contain fiber; it perfectly cleanses the intestines.

TOP 10 products with the maximum content of vitamin PP (mg per 100 grams of product)

1. beef liver - 17.5 mg,
2. dried Shiitaki mushrooms - 14.1 mg,
3. chicken breast - 13.7 mg,
4. wheat bran - 13.6 mg,
5. tuna - 11.9 mg,
6. veal - 9.5 mg,
7. salmon - 8.2 mg,
8. halibut - 7.1 mg,
9. buckwheat - 7.0 mg,
10. bulgur - 5.1 mg.

Daily vitamin requirement

Niacin norm for healthy people:

• children under one year old – 2-4 mg.
• children from 3 years to 14 years – 8-12 mg.
• men – 16-20 mg.
• women – 14-18 mg.

Many people experience niacin deficiency, and it is especially necessary for pregnant and lactating women, athletes, people exposed to stress and heavy mental workload, people doing heavy lifting. physical work, with chronic diseases, with a poor diet. Also increased dosage B3 is necessary for drug addicts, alcohol abusers and smokers.

It is important to remember that B3 is a drug; if there is a need to take it, the daily dose is best determined with a doctor.

Vitamin deficiency in the body

Niacin deficiency accumulates gradually; with B3 deficiency, the nervous system is primarily affected. Symptoms: fear, anxiety, irritability, insomnia, anger. Fatigue also increases.

Woman Staring Out Window - Image by © Rick Gomez/Corbis

The most dangerous disease caused by a lack of B3 - pellagra, we talked about it above. The risk of getting pellagra is very high if the basis of your diet consists of foods containing starch (more than 80%) or you are a chronic alcoholic.

Niacin deficiency affects function gastrointestinal tract. This is expressed in the appearance of heartburn, nausea and loss of appetite, indigestion.

Overdose

An excess of vitamin B3 in the case of (constant) consumption of food products containing this vitamin in significant doses is not possible. But in the case of using this vitamin in dosage forms (tablets, capsules), an overdose is possible, which has a negative impact on the body. A large dosage can negatively affect liver function.

Symptoms of overdose when using this vitamin (PP):

• headache,
• skin rash and peeling,
• arrhythmia,
• nausea and vomiting.

Vitamin PP in pharmacies

Release forms

1% solution for injection (for intramuscular, subcutaneous or intravenous administration) and tablets (50 mg each).

How is it released?

Tablets can be purchased freely, injections are available by prescription.

When is it appointed?

What are the dangers of self-use?

Because of high risk side effects nicotinic acid should be used under the supervision of a physician. With self-therapy, there is a high probability of incorrect dosage selection, which can lead to liver dysfunction.

What you need to know when taking vitamins

Vitamin B3 or vitamin PP (niacin) is often mistaken for vitamin B5. Participates in the oxidative reactions of the body and is used as the only medicine among vitamins. This compound has two forms: nicotinamide (found in animal products), nicotinic acid (found in plant products).

Vitamin B3, also known as niacin, is water soluble and easily absorbed by the body. The main purpose of this element is to participate in energy generation processes. When exposed to it, special enzymes are produced that affect the conversion of carbohydrates into energy.

Thanks to nicotinamide or nicotinic acid, blood glucose is controlled. This compound is actually the most effective “medicine” that normalizes cholesterol levels in the blood.

• Participates in synthesis processes fatty acids, which has a positive effect on the functioning of the digestive system and improves appetite;
• Breaks down carbohydrates, proteins and fats;
• Plays an important role in the secretion of gastric juice, bile and synthesis blood cells;
• Struggling with various disorders in the blood circulation.

Niacin has a beneficial effect on the nervous system, supports normal condition skin, oral cavity and intestinal mucosa. Normal vision also thanks to vitamin B3.

Sources of Vitamin B3

Niacin can be preserved in food products by observing certain storage conditions and proper preparation food. Vitamin B3 is resistant to different conditions: long shelf life, can withstand drying and freezing. When cooking or frying foods, the niacin content decreases from 5 to 40%.

Plant sources

• Mushrooms – porcini mushrooms, champignons;
• Nuts – peanuts, pistachios, hazelnuts, Walnut;
• Legumes - beans;
• Cereals – cereals, wheat, barley grits;
• Vegetables - corn, broccoli, potatoes, carrots, tomatoes, sorrel;
• Coffee.

Animal sources

• Meat and offal – beef and beef liver, chicken meat;
• Chicken egg;

Niacin requirements change with age, so older man, the greater the dosage of vitamin B3 he needs to take per day (with the exception of older people).

The dosage form of niacin is available in capsules and tablets, subcutaneous and intramuscular injections This connection is very painful. Vitamin B3 (PP) is recommended to be used in combination with other B vitamins.

Daily value for children

• From zero to six months – up to 2 mg;
• From seven months to a year – 4 mg;
• From 1 to 3 years – from 6 mg;
• From four to eight years – up to 8 mg;
• From 9 to 13 years – 12 mg.

Daily value for men

• Adolescents from 14 years to 18 – up to 14 mg;
• From 19 years old – 14 mg.

Daily value for women

• Adolescents from 14 years and up to 18 – up to 16 mg;
• From 19 years old – 16 mg;
• Pregnancy period – 18 mg;
• Lactation period – no more than 17 mg.

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Signs of Vitamin B3 Deficiency

There are two types of niacin deficiency:

1. Nicotinic acid deficiency is observed when the level of cholesterol in the blood decreases and the processing of fats into hormone-like agents that control metabolic processes in the body is impaired;
2. Nicotinamide deficiency leads to impaired insulin production and neuro-emotional disorders.

Symptoms of B3 deficiency:

• Corroding ulcers;
• Dementia and fatigue;
• Depression and headaches;
• Diarrhea and indigestion;
• Dizziness;
• Loss of appetite and insomnia;
• Pain in the limbs and muscle weakness;
• Reduced content sugar in the body;
• Cracks and inflammation in the skin.

Causes of nicotinamide deficiency

Niacin deficiency is most often observed in older people, which is due to a decrease in metabolic rate, as well as a decrease in the body's ability to absorb nutrients.

At-risk groups:

• Pregnancy and lactation in women;
• Followers of diets;
• Persons who drink alcohol and narcotic substances;
• People exposed stressful situations;
• Sufferers chronic diseases and disorders of innate metabolism.

Signs of Vitamin B3 (PP) Overdose

Excess niacin can occur due to excessive consumption of foods that contain the vitamin. Symptoms of overdose are: itchy skin and rash, vomiting, nausea, heartburn, fainting, indigestion, blurred vision, yellowing of the whites of the eyes and skin, headaches, and dark urine and stool. Long-term use of large doses of vitamin B3 can lead to fatty liver.

Vitamin AT 3 exists in two forms - nicotinic acid And nicotinamide. Although both of them satisfy the body's needs for vitamin B3, however, their medicinal properties are different. Nicotinic acid (niacin) helps reduce cholesterol and triglyceride levels in the blood, while nicotinamide Helps with osteoarthritis and may prevent diabetes.

If you are overcome skin diseases, if you are nervous and irritated for no particular reason, and in addition, suffer from diarrhea, then you probably just need vitamin B3 (vitamin PP).

WITH niacin they can't do anything heat, no acid, no alkali, no powerful ultraviolet radiation.
The speed with which niacin (vitamin B3, vitamin PP) is able to treat diseases is comparable only to the effectiveness of vitamin C.

Niacin is the only vitamin that traditional medicine considers it a medicine. It is possible that it is actually the most effective “medicine” that normalizes blood cholesterol levels that exists. But its use as a medicine violates one of the basic rules therapeutic use B vitamins: they should be prescribed as a single team. In this case, accompanying nutrients are ignored, resulting in a whole host of unnecessary side effects. This may be an acceptable risk for a pharmaceutical drug, but it is inappropriate for a valuable nutrient.

Vitamin B3 is a component of the B-complex and is critical for energy production and well-being on many levels, especially for heart health and optimal circulation. It is involved in more than fifty reactions during which sugar and fat are converted into energy.

It is also essential for amino acid metabolism and is involved in the conversion of fats into substances called eicosanoids, hormone-like agents that control our body's metabolic pathways.

Nicotinic acid and cardiovascular diseases

In people who have already experienced a myocardial infarction, nicotinic acid increases the chances of staying alive to a greater extent than pharmaceutical drugs.

That was the conclusion of a study called Project Coronary Medicine, which compared niacin with two anti-cholesterol drugs, clofibrate and cholestyramine, to determine which best curbed non-lethal heart attack and prolongs life for a long time after myocardial infarction. Even several years after stopping treatment, the death rate was lower only among those taking niacin.

Nicotinic acid simultaneously combats four main risk factors cardiovascular diseases:

• High LDL cholesterol levels. This "bad" form of cholesterol accumulates on inside artery walls, restricting blood flow and leading to hardening of the arteries (atherosclerosis). Supplements niacin cause a decrease in LDL cholesterol levels - usually by 10-25%.
• Low HDL cholesterol. Low concentration“good” cholesterol is one of the surest predictors of cardiovascular disease, since HDL helps clear circulatory system from LDL. According to one study, niacin significantly increases HDL levels by up to 31%.
• Increased lipoprotein(a) content. Adhesive by-product LDL—lipoprotein(a)—has come to be considered an independent risk factor for heart disease in the past few years—as dangerous as high blood pressure, smoking, obesity and general level cholesterol. It contributes to clogged arteries and increases the likelihood of blood clots. The higher its level, the greater the risk. None of known drugs does not have any effect on high amounts of lipoprotein(a). However, niacin along with vitamin C reduces the risk associated with it.
• High triglycerides. Having recently been recognized as an independent risk factor with extremely great importance, these blood fats signal the presence of an insulin disorder—type II diabetes—and hypertension. The best way cope with high content triglycerides - dramatically reduce your intake of sugar and other carbohydrates, but supplements niacin can provide strong support, reducing triglyceride levels by approximately 20-50%.

A new era of niacin therapy began when it was proven effective in moderate doses. When taken in a very convenient dose of about 100 mg per day with gradual increase up to 1000 mg per day - much less than was used in more early studies, - nicotinic acid has made it possible to achieve successes that cannot be compared with the results of using any other nutrients or pharmaceuticals. At this dosage, it increases the content of HDL cholesterol, which clears the arteries of LDL cholesterol, by 20%.

The life-prolonging properties are not only due to its ability to lower blood lipid levels. In addition to causing LDL levels in the blood to drop, it also makes this potentially dangerous fat more buoyant and less susceptible to damage and sticking to artery walls. In addition, niacin inhibits excess blood clotting, which can lead to strokes and heart attacks. In addition, niacin dilates blood vessels, thereby eliminating circulatory delays. The ability of nicotinic acid to dilate blood vessels can also help people suffering from migraines.

Cleaning blood vessels not just reduces the risk of cardiovascular disease. By improving blood circulation throughout the body, niacin helps solve a wide variety of problems associated with poor blood supply, including Raynaud's phenomenon (when the hands become extremely sensitive to cold) and intermittent claudication ( painful condition legs when walking). In addition, the better blood supply to the brain achieved by using niacin in doses of about 100 mg helps delay senile dementia.

Niacin and mental illness

Another outstanding achievement of niacin is its ability to reverse the development of schizophrenia- has both therapeutic and historical meaning. In fact, the 1952 study by Drs. Abraham Hoffer and Humphrey Oswald was the first example of a double-blind trial in psychiatry and the beginning of a program of therapeutic supplementation called "orthomolecular medicine." The initial impetus that laid the foundation for this direction was the successful results they obtained. Just a five-week course of treatment nicotinic acid or nicotinamide allowed to double the number of cases of recovery over a two-year period from the onset of the disease.

No other vitamin, and indeed no other nutrient in the process of metabolism does not get as close to the boundaries of the psyche as nicotinic acid. While other vitamins, for example C or, activate the action of psychohormones, so to speak, from the outside, niacin itself is involved in the biosynthesis of such hormones. Niacin is a mild tranquilizer, and it or niacinamide may be recommended when anxiety occurs. Animal studies also confirm that vitamin B3 has sedative effect. In yet another case, taking 500 mg of niacin daily significantly helped treat patients with anorexia and bulimia.

Nicotinamide and type 1 diabetes

There are conditions that respond better to another form of treatment. vitamin B3 - nicotinamide than nicotinic acid. Science has known since 1940 that people with type I diabetes require less insulin injections if they take niacinamide regularly. This nutrient can also, to a certain extent, prevent damage to the pancreas that causes the body to lose its ability to produce its own insulin. This damage begins at a young age, which explains why type I diabetes is also called juvenile diabetes. This also explains why the sooner we can protect the pancreas, the more successful we will be in preventing this disease.

It was from these considerations that researchers proceeded when for preventive purposes Nicotinamide was given to approximately eighty thousand children (5 to 7 years old) in New Zealand. Nicotinamide reduced the incidence of type I diabetes by more than 50%.
Another study of 56 adults newly diagnosed with type I diabetes found that a daily dose of 25 mg of nicotinamide per kilogram of body weight (1,750 mg for the average adult) protected pancreatic cells from damage and improved their ability to produce insulin.

Nicotinamide also reduces pain and improves joint mobility in osteoarthritis.

Thus, in a study conducted by Wayne W. Jones, head of the newly formed government Committee Alternative Medicine, good action provided daily doses 3 g when taken in several parts. Noticeable improvements appear after about three months of niacinamide treatment and continue throughout the second and third years of supplementation.

Symptoms of deficiency

The nerve irritant serotonin is formed from tryptophan during metabolism, which affects our sleep and mood. Since nicotinic acid is absolutely indispensable for the production of energy in the cells of the body, when it is deficient, a significant proportion of tryptophan is converted into niacin. And this, in turn, leads to a lack of serotonin and, as a result, to insomnia, poor concentration, depression, nervousness, even severe depression, hallucinations and even schizophrenia. And all this despite the fact that most of us already suffer from tryptophan deficiency.

Therefore, so that the amino acid tryptophan is not wasted on the production niacin, and was used for the formation of serotonin, food should contain a sufficient amount niacin.

It’s simply amazing how actively this little wizard takes part in the work of our incomprehensibly complex factory of life. Niacin is one of the most important substances for electron transport and energy production in a living cell. In this case, the enzymes of nicotinic acid and riboflavin (vitamin B2) form a bridge through which hydrogen atoms are transported to the “furnace”. Without nicotinic acid, large areas of tissue die very quickly, and life itself is at risk.

With vitamin deficiency, the following appear quite early:

• loss of appetite,
• fatigue,
• weakness,
• heartburn,
• depression,
• irritability.

Classic deficiency symptoms include:

• bright red, inflamed, scaly dermatitis, especially noticeable on the face, neck, hands (but present on any areas of skin exposed to the sun),
• diarrhea,
• soreness of the mouth and esophagus,
• mental symptoms such as depression, confusion, delusions, even hallucinations and death.

The classic condition of deficiency is called pellagra (dementia).

A powerful protector of the immune system, which is not afraid of the effects of temperature, alkali, acid and ultraviolet radiation. It's all about niacin, one of the B vitamins. What else is interesting about this substance and what are its benefits for our body? Let's find out together.

Vitamin B3, vitamin PP, niacin. These are three names for one substance that medicine considers a medicine. It is also called the vitamin of calm. It belongs to the group of water-soluble and is easily absorbed in the body. He is not afraid of high temperatures, acidic or alkaline environments, or strong exposure to ultraviolet radiation. This substance has two forms: nicotinic acid and nicotinomide.

Nicotinic acid was first synthesized as a type of nicotine. This took place in the century before last and, of course, they did not yet know about the importance of this substance for human body. Scientists learned about this already in the 20th century.

Niacin and ascorbic acid are considered the most effective in the fight against various diseases.

Use of vitamin B3

The role of niacin in supporting human health is quite multifaceted. It takes part in the metabolism of fats and proteins, in tissue respiration, regulates recovery processes. Vitamin B3 is very necessary for healthy work gastrointestinal tract, it helps break down food entering the stomach into proteins, carbohydrates, fats and thus releases energy from food.

Niacin lowers cholesterol levels and dilates blood vessels in the brain. Its presence in the body in sufficient quantities - necessary condition healthy skin. It reduces pain and improves joint mobility. It is useful in emotional and nervous disorders, including in the treatment of depression and schizophrenia. That's why it's called the vitamin of calm. Sometimes it even helps suppress cancer.

Daily requirement of niacin

The daily dose of this vitamin depends on age. For healthy adults this is 18-25 mg per day, for pregnant women - up to 26 mg, for nursing women - up to 28 mg, for infants - up to 8 mg, for other children - up to 21 mg.

As for the interaction of niacin with other substances, copper and vitamin B6 are needed for its absorption and effectiveness in the body. Inhibits the absorption of niacin medications“Rifampin”, “Penicillamine”, “Isoniazid”.

You should know that long-term use Large doses of niacin may contribute to fatty liver.

Signs of vitamin B3 deficiency and overdose

Both deficiency and overdose of niacin negatively affect the body. Thus, with a lack of vitamin B3, dizziness and fatigue, loss of appetite and headaches, muscle weakness and gastrointestinal disorders, insomnia and decreased libido, and depression may occur. Sometimes a deficiency of this substance leads to cracks in the skin and its inflammation, peeling, memory loss and diarrhea, dementia and anemia.

Symptoms of an overdose of nicotinic acid (B3) are dizziness, vomiting, nausea, severe itching skin, hyperemia, arrhythmia, hyperglycemia.

Food Sources of Niacin

Vitamin B3 is found in food products of animal and plant origin. Thus, a lot of niacin is found in brewer's yeast and wheat bran, nuts and beans, broccoli and carrots, cheese and dates, potatoes and tomatoes. This substance is also found in herbs. For example, it is found in chamomile, peppermint, raspberry leaves, red clover, sorrel.

As for the niacin content in animal products, liver and Domestic bird, fish and beef, milk and eggs.

Vitamin B3 is also synthesized by the microflora of our intestines.

So, the use of niacin in the body is quite wide. It is needed at any age and helps to recover from many diseases. Its presence in products accessible to all makes it possible to include it in daily diet people who regularly take care of their health.

The human body constantly needs various vitamins and minerals. If necessary substances are supplied in insufficient quantities, malfunctions in functioning are noted different organs and systems and the occurrence of unpleasant symptoms of deficiency of missing elements. Most of the nutrients, including vitamin B3, come from food.

Vitamin B3, also called niacin, PP and nicotinic acid, is very important, as it takes an active part in oxidative reactions. In addition, it is often used as medicine. From this article you will learn what the functions of the substance are, which products contain B3 in the highest concentration, and what the consequences of a deficiency or excess of the vitamin are.

Vitamin B3 is water-soluble and easily digestible. After entering the body, it takes part in energy production processes. When exposed to nicotinic acid, special enzymes are produced that affect the conversion of carbohydrates into energy.

Water-soluble substances are combined into one group, which is called B, and all vitamins that are included in this group have the letter B in their names. These substances are not fat-soluble. They are not able to accumulate in the body, with the exception of B12, so their deficiency must be constantly replenished. Substances of this group, including niacin, are quickly broken down and absorbed after entering the body.

Many people often ask the question: “What determines the names of vitamins?” Niacin is an obsolete name for the substance. Nicotinic acid and nicotine are far from the same substance, as many are accustomed to believe. Nicotine is the strongest poison, and nicotinic acid – useful substance, which has a beneficial effect on the functioning of organs and systems.

PP was first obtained back in 1867, during the oxidation of nicotine with chromic acid. PP means “anti-allergic”. This substance helps to cure a very serious disease - pellagra (a type of vitamin deficiency). The pathology is characterized by the following symptoms:

• decreased cognitive abilities at an elementary level or dementia;
• depressive conditions and mental disorders;
• diarrhea;
• peeling and redness skin, open to sunlight;
• painful sensations in oral cavity and esophagus.

This disease is inherent in people with a monotonous diet - the presence in the menu of products with a low concentration of tryptophan, a substance necessary for the synthesis of niacin in the body. In order to prevent the development of pathology, experts advise competently compiling a diet so that it contains all the vital elements.

There are two forms of vitamin B3: nicotinic acid and nicotinamide. The first element is found exclusively in plant products, the second - only in products of animal origin.

Table of foods high in B3

Vitamin B3 is contained as in plant foods, so products of animal origin. IN the greatest number PP is found in beef liver, dried mushrooms Shiitaki, chicken breast, wheat bran, tuna, veal, salmon, buckwheat, bulgur. See the table for more details:

Role and functions in the human body

The vitamin not only helps in the treatment of pellagra. He takes an active part in many processes. If B3 enters the body in required quantity, it contributes to:

• maintaining genetic processes in cells;
• normalization of the functioning of the gastrointestinal tract;
• breakdown of fats, proteins and carbohydrates;
• regulating blood sugar levels;
• normalization of the central nervous system;
• eliminating migraines;
• development of the child’s nervous system;
• improving blood circulation;
• improving vision;
• preventing the development of CVS pathologies;
• normalization and maintenance of hormonal levels;
• increased secretion of gastric juice;
• elimination of inflammatory processes in the gastrointestinal tract;
• therapy for gastric and duodenal ulcers, liver pathologies, enterocolitis;
• formation of red blood cells;
• normalization of metabolic processes;
• improving the functioning of the heart muscle.

The vitamin is vital as it performs many functions. Knowing which products contain the element, you can avoid many health problems: inflammatory processes, malaise, sleep disorders, dizziness and headaches, as well as stool disorders.

Table of vitamin PP content in dairy and egg products

How to preserve PP in products

In order to preserve nicotinic acid in products, several recommendations should be followed. Niacin, considered a water-soluble substance that is resistant to low temperatures, drying exposure to UV radiation and the acid-base environment of the gastrointestinal tract, is still afraid of heat treatment. At heat treatment 10 to 40% of the substance is lost.

Therefore, care should be taken to include foods high in niacin in your diet. The approximate ratio of products of plant and animal origin is 2:1. At the same time, it is important to eat food rich in fiber, which helps cleanse the intestines.

Daily requirement of niacin

The need for RR depends on age and gender. The older a person is, the more his body needs niacin. In this case, as a supplement, an appointment is often prescribed dosage form: tablets, capsules or injections. Doctors advise taking nicotinic acid in combination with other B vitamins.

A child up to six months should receive 2 mg of the substance, up to one year - 4 mg, up to three years - 6 mg, eight - 8 mg, 13 years - 12 mg.

Male adolescents should consume up to 14 mg of the vitamin, over 19 years old - 14 mg. Women, unlike representatives of the stronger sex, need more quantity RR. A teenage girl’s body should receive up to 16 mg, adult woman– 16 mg. Pregnant women should take 18 mg PP, and during breastfeeding– up to 17 mg.

There are also cases where there is a significant increase in the need for nicotinic acid. These include:

• predominance of plant products in the diet;
• work in conditions elevated temperatures: hot shops, regions with hot climates;
• living in the Far North;
• excessive physical exercise, hard labour;
• overstrain of the central nervous system (typical for professions where increased responsibility is required).

Nicotinic acid deficiency: causes and manifestations

The deficiency of the element accumulates gradually and the central nervous system is primarily affected by the disease. There is an appearance causeless fear, anxiety, irritability, sleep disorders, anger and chronic fatigue. Most dangerous pathology Pellagra is caused by niacin deficiency. People whose diet is dominated by foods containing starch and who abuse alcoholic beverages are at greater risk of developing the disease.

A lack of nicotinic acid is observed with a decrease in the concentration of cholesterol in the blood, as well as with disturbances in the processing of fats and carbohydrates, which in turn is fraught with disruptions in metabolic processes and lack of energy. A lack of nicotineamine is fraught with impaired insulin production and neuro-emotional disorders.

To compensate for the lack of nicotinamide, it is recommended to enrich the diet with red fish, chicken eggs, chicken meat, beef liver and beef.

Element deficiency may be due to:

• pregnancy and breastfeeding;
• frequent use of diets (unbalanced diet);
• alcohol and drug abuse;
• frequent stressful situations;
• chronic illnesses and congenital metabolic disorders.

The disease is accompanied by the following manifestations: frequent headaches, depression, indigestion and stool upset, corrosive ulcers, fatigue, chronic fatigue, malaise, dizziness and lightheadedness, inflammatory processes and cracks in the dermis, insomnia and loss of appetite.

In order to eliminate unpleasant symptoms and improve general condition and well-being, you need to reconsider your diet and enrich it with B3 source products. If necessary, you can take vitamin-mineral complexes and preparations with niacin, but only after prior consultation with a specialist and clarification of the required dosage.

How does excess manifest itself?

An overdose of nicotinic acid from products is impossible. Excess vitamin can only be caused by drug abuse and vitamin complexes, exceeding prescribed doses and long-term use. It is not difficult to understand that the body is suffering from an overdose. The disease is accompanied by the following symptoms:

• headaches;
• darkening of urine;
• yellowing of proteins;
• gastrointestinal disorders;
• skin rashes and itching;
• pre-fainting and fainting states;
• dyspeptic disorders.

In order to eliminate symptoms, you should consult a doctor if you have been prescribed medications with RR.

Vitamin B3 is vital and important. It takes an active part in many processes, helps normalize metabolism, improve the functioning of the central nervous system and energy production. Knowing the role and benefits of the element, what products it is contained in and the necessary daily requirement, you can prevent the appearance of symptoms of deficiency and excess, as well as many other health problems.