Definition
Vitamin B3 can be formed in the body of the amino acid tryptophan, but mostly we get through the diet or as a supplement.
It is essentially an acid and is found in two types, niacin and niacinamide. It is a white crystalline and stable vitamin.
Small amounts can be stored in the liver, the rest is excreted with the urine.
The unit of measurement for Vitamin B3 is milligram (mg).
Permitted Daily Dosage
In Norway, the maximum dose for Vitamin B3 is set to 32mg. The recommended daily dose is 19mg.
The main source of Vitamin B3 is beer, lean meat, food, milk, fish, cereals, nuts, beans, eggs and potatoes.
When cooking, up to 20% of the niacin is lost.
Function
Vitamin B3 is important in the metabolism of carbohydrates, proteins and fat, which in turn allows energy to be delivered to the body.
Beside this, Vitamin B3 is important for digestion and for the skin, it expands the blood vessels and strengthens the nervous system.
It has blood glucose-regulating properties and can also help lower LDL cholesterol - the "dangerous cholesterol".
It also has antioxidant properties and works best with the other B vitamins.
Practical Use
The disease Pellegra is caused by a lack of Vitamin B3. This is a rare disorder today, but exists in some African countries. It is characterized by mucosal inflammation, skin disorders, diarrhea and mental impairment.
Other deficiency symptoms may include headaches, insomnia, digestive disorders, low blood sugar and skin disorders.
One can safely recommend grants to all. But with severe physical and mental stresses, and during pregnancy and lactation, you can greatly increase the supply of Vitamin B3.
To boost blood circulation and lower cholesterol, 50-100mg is recommended. Children may benefit from a supplement of 5mg until one year of age, later they may receive adult doses, ie 15-25mg.
Pregnant and breastfeeding should receive a supplement of up to 20mg daily.
People with reduced blood circulation and high cholesterol can use 50-100mg daily over time.
Do not use doses above 2000mg. In normal use, Vitamin B3 is harmless.
