The benefits of vitamin B3 and what foods contain it

Vitamin B3 is the third substance from large group B. You can find other names - nicotinic acid, vitamin PP, niacin, nicotinamide. This is all the same substance - vitamin B3, which normalizes metabolism and has a beneficial effect on the process of assimilation of proteins, fats and carbohydrates. Niacin helps balance blood sugar levels, improves joint mobility and relieves sexual problems. You can get niacin from regular food. Let's figure out which products contain nicotinic acid and how to avoid deficiency.

Why is vitamin B3 necessary for the body - its role

Niacin, being one of the most necessary elements, activates the vital forces of the body, forcing cells to produce energy from reserves of proteins, fats and carbohydrates.

Niacin, being one of the most necessary elements, activates the vital forces of the body.

In addition, vitamin PP performs the following functions:

1. Normalizes the level of “bad” cholesterol, preventing the formation of plaques in the arteries and blood vessels. This significantly reduces the risk of heart pathologies.
2. Stimulates the functioning of the pancreas. By increasing the content of lipase, amylase and trypsin, niacin prevents the development of both types of diabetes.
3. Relieves arthritis and osteoarthritis. Taking vitamin B3 daily can significantly improve joint mobility.
4. It has a vasodilating effect, eliminating circulatory disorders in blood vessels and arteries. This quality of niacin significantly alleviates migraines.
5. Slows down the development of cancer. If products contain the required amount of vitamin B3, in some cases the tumor gene is stabilized.
6. Helps maintain youthful skin. Therefore, women show special interest in niacin.
7. Slows down the AIDS process. Taking enough niacin increases your chances of survival
8. It has a beneficial effect on the nervous system, protecting the body from stress and depression. Nicotinic acid is considered the “calm vitamin.”

The most important role of niacin is to cleanse the body of toxins and remove harmful substances.

How does niacin affect the organs?

In the human body, the functions of niacin are as follows:

• Cholesterol levels decrease, meaning there is no need to worry about the formation of vascular plaques. But the level of good cholesterol increases significantly, which also eliminates serious problems. As a result, the risk of heart disease is significantly reduced;
• under its influence, energy is produced, this happens due to the formation of special enzymes that affect carbohydrate breakdown. Under the influence of the vitamin, sugar levels are controlled, which means the energy received is spent properly;
• amino acids entering the body are absorbed much better, which helps improve metabolism;
• the heart muscle functions normally, the blood vessels dilate, and blood flow improves. If vitamin B3 enters the body on a regular basis, then the hemoglobin level is leveled;
• effective production of basic hormones that are necessary for normal human life;
• gastric juice is produced in sufficient quantities, fats and carbohydrates entering the body are effectively broken down;
• protein is absorbed faster when consumed along with plant foods;
• the central nervous system functions better. If you eat right with the proper amount of vitamin B3, then you don’t have to worry about stress;
• prophylactic against the formation of malignant tumors;
• vitamin b3 is unique in that a person does not experience problems with vision, the skin becomes elastic and its aging slows down, the functioning of the gastrointestinal tract is significantly improved;
• vitamin b3 affects the main human organ - the brain works in full mode, it retains thinking abilities. If there is enough niacin, then a person does not experience problems with sleep and memory.

It is clear that such a vitamin is vital, so you need to know where you can find niacin.

Categories of people who need a lot of vitamin B3

There are a number of conditions in which the body needs an increased presence of nicotinic acid.

During pregnancy and breastfeeding, it is necessary to additionally introduce vitamin B3 into the diet.

Therefore, there is a need to additionally take pharmaceutical vitamin B3 or add to the basic diet any products that contain an increased daily dose of nicotinic acid.

Such a measure of increasing the norm may be necessary in the following cases:

1. By promoting the absorption of protein from plant foods, niacin is necessary for vegetarians and people who do not eat meat, poultry or fish for reasons of fasting or prolonged hunger strike.
2. During active physical or mental work, the need for vitamin B3 increases sharply.
3. During pregnancy and breastfeeding, it is necessary to additionally introduce vitamin B3 into the diet. You can find out which foods contain the most niacin from our article below.
4. The vitamin of “calmness” is vital for people with a busy work schedule - pilots, dispatchers, telephone operators - everyone who is subjected to intense nervous stress.

The main enemy of vitamin B3 is sugar and products containing it.

Excessive consumption of cakes, sweets and other sweets provokes a steady loss of nicotinic acid. Therefore, it is recommended that those with a sweet tooth increase their intake of vitamin PP.

You may also be interested in an article about: Main symptoms of magnesium deficiency

TOP 10 sources of vitamin B3

With a deficiency of niacin, problems with the gastrointestinal tract occur, nausea, heartburn and discomfort appear, and appetite disappears. The person often feels dizzy and is accompanied by constant weakness and pain. Such symptoms do not always indicate illness. If doctors can't find anything, a deficiency may be to blame.

In this case, you need to eat food that contains the most vitamin PP:

• dried porcini mushrooms - 69 mg per 100 grams of product;
• peanuts - 18.9 mg;
• sunflower seeds - 15.7 mg;
• tuna - 15.5 mg;
• wheat bran - 13.5 mg;
• turkey meat - 13.3 mg;
• beef liver - 13 mg;
• chicken meat - 12.5 mg;
• rabbit meat - 11.6 mg;
• mackerel - 11.6 mg.

For meat eaters, it will be easy to saturate the body with nicotinic acid; just 100 grams of meat can fill more than half of the daily requirement. It’s a little more difficult for vegans, but they can eat porcini mushrooms, 100 grams of which contain 3 times more nicotinic acid than needed per day. This is a great option for those who experience symptoms of vitamin deficiency. You can supplement your diet with nuts and seeds. They contain not only nicotinic acid (vitamin PP), but also healthy fats.

Daily dose

The body's need for niacin directly depends on age, living conditions and stress that a person experiences.

The body's need for niacin directly depends on age, living conditions and stress that a person experiences.

There are basic daily norms recommended by experts:

1. Children from 0 to 6 years - 6-10 mg per day;
2. Children from 6 to 12 years old - 11-18 mg per day;
3. Adolescents from 13 to 18 years old - 19-20 mg per day;
4. Adults with a normal load - 20-21 mg per day;
5. Women during pregnancy and breastfeeding - up to 25 mg per day;
6. Adults with increased physical activity, athletes - up to 25 mg per day;
7. People living or working in extreme areas or in hazardous enterprises - up to 30 mg per day;
8. Adults engaged in active mental work - 30 mg per day.

   
   Be sure to include foods rich in B3 in your diet.

The recommended dosage should not be exceeded, although this will not cause any negative consequences. Niacin is absolutely non-toxic.

Prescribing any additional medications is possible only by a doctor. It is good to get the required amount of vitamin B3 from natural foods that are contained in your daily portion. In this case, nicotinic acid is absorbed much faster.

Daily requirement for vitamin B

A person's daily diet should contain foods rich in vitamin B. If the diet does not contain enough food that contains the full spectrum of B vitamins, then supplements should be taken.

To understand how many foods containing vitamin B should be included in the daily menu, you should know the body's daily requirement.

Vitamin B3 deficiency in the body

A deficiency of nicotinic acid develops in the body over the years. It cannot appear in one day due to a deficiency in the daily requirement of the vitamin.

A lack of niacin provokes all sorts of physical and mental abnormalities: skin diseases, indigestion, insomnia and increased fatigue.

Pellagra is possible, although in our time this disease is extremely rare.

Muscle pain is one of the indicators of vitamin B3 deficiency in the body.

Signs of nicotinic acid deficiency in the body: various skin diseases, dermatitis, muscle pain, irritability and insomnia. Lack of appetite, swollen tongue, and especially sensitive gums are often observed. There is a smell from the mouth.

Only proper and high-quality nutrition will provide the required amount of niacin and other vitamins of this group in the diet.

What foods contain vitamin B1?

Vitamin B1 was the first to be discovered. Since it dissolves in water, the body requires its daily replenishment. Entering the body with food, it is synthesized in the intestines. Read more about its functions →

It should be borne in mind that during the cooking process about 20% of the vitamin is lost. It is easily destroyed by heat treatment (especially boiling), as well as contact with metals. Thiamine (vitamin B1) also breaks down during the refining of grain products (muesli and instant cereals).

Also, the process of absorption of thiamine by the body is reduced when consuming foods containing carbon dioxide and citric acid salts, alcohol, tobacco, and coffee.

Cereals, cereals (especially buckwheat, oats and millet), and wholemeal flour are rich in vitamin B1. Thiamine is found in apricots, nuts (walnuts, almonds and hazelnuts), as well as in vegetables:

• green pea;
• carrot;
• beans;
• beet;
• cabbage;
• onion;
• spinach;
• radish;
• potato.

Increased content - in sprouted grains, bran, yeast. Some thiamine is also found in milk, lean pork and eggs.

Daily norm: for an adult 1-2.5 mg of vitamin B1, for children – 0.5-2 mg. The upper permissible level of intake (for stress, etc.) is 5 mg.

The next “energy” for the body is vitamin B2 (riboflavin or antiseborrheic vitamin).

Read more: How to take B vitamins correctly, how to take multivitamins?

This substance is yellow-orange in color and soluble in water. It also enters the body with food and is synthesized in the intestines. B2 is necessary for the synthesis of nerve cells, brain function, and hematopoiesis.

It also regulates hormonal levels, the functioning of the adrenal glands and the protection of the retina from ultraviolet radiation. What are the properties of riboflavin →

Although no more than 20% of this vitamin is lost during heat treatment, it is easily destroyed by ultraviolet radiation, when defrosted or heated in an alkaline environment.

• green pea;
• tomatoes;
• cabbage;
• rose hip;
• leafy vegetables.

A large amount of B2 is found in wheat bread, buckwheat and oatmeal. However, it is best absorbed from animal products: meat, liver, kidneys, fish, milk (cow), eggs.

The norm of riboflavin per day is 2 mg. In children – 1-3 mg. The maximum daily dose for an adult is 6 mg.

Vitamin B3, also known as vitamin PP, niacin, nicotinic acid. Water-soluble white powder. Of the entire group of vitamins B, it is the most chemically stable. It often enters the body with food, but can also be synthesized in the body.

Vitamin PP is necessary for the synthesis of enzymes, carbohydrate metabolism, normalization of cholesterol metabolism, and energy release. Supports normal functioning of the brain and the entire nervous system, helps lower blood pressure, increases venous pressure. Read more about the properties of this substance →

Vitamin B3 is mainly found in foods of animal origin:

• eggs;
• fish;
• lean meat;
• liver;
• kidneys.

Significantly smaller amounts of vitamin PP are found in plant foods:

• carrots;
• parsley;
• green peas;
• asparagus;
• garlic;
• cabbage;
• sweet pepper.

It is also found in legumes, cereals - most of all in buckwheat, and mushrooms.

The average daily norm is 20 mg for adults and 5-20 mg for children. The maximum permissible dosage is 60 mg per day. You should know that an excess of this vitamin can cause vasodilation, a rush of blood to the face, and is also dangerous for the liver.

Vitamin B5 (panthenol, pantothenic acid) is included in many products. It can be found in grains, meat, egg yolks, green vegetables, dairy products. Considerable amounts of vitamin B5 are in:

• legumes;
• fresh vegetables (asparagus, beets, cauliflower);
• in green tea;
• mushrooms (ceps, champignons).

This vitamin is important for immunity - it is involved in the synthesis of antibodies and the mechanism of wound healing. What are the benefits of pantothenic acid →

The norm of panthenol per day is 5 mg, maximum – 15 mg. Vitamin B5 deficiency is extremely rare.

Vitamin B6 (pyridoxine). In addition to its beneficial effect on the functioning of most organs, vitamin B6 also has a positive effect on skin, hair, and nails. In addition, pyridoxine is involved in the formation of the body's genetic material.

What other functions make this element necessary →Vitamin B6 is found in high doses in plant foods:

• nuts (walnuts and hazelnuts);
• carrot;
• spinach;
• tomatoes;
• cabbage.

Where else is vitamin B6 found? There is a lot of it in cherries, strawberries, citrus fruits (lemon and oranges), and pomegranate. In addition, it is also found in pork, veal, beef liver, and poultry. It is found in smaller quantities in potatoes, peppers, wholemeal bread and cereals (buckwheat, barley, millet).

The norm of vitamin B6 per day is 2 mg, not more than 6 mg.

You need to know that in large doses this vitamin is toxic, and long-term intake of large amounts of vitamin B6 can contribute to the manifestation of nervous disorders.

Vitamin B7 (biotin) is needed to activate digestive enzymes, metabolic processes and energy metabolism. Taking vitamin B7 in therapeutic doses helps treat diabetes and neuralgic concomitant pathologies (what other vitamins are needed for diabetes mellitus?).

Vitamin B7 contains:

• nuts;
• rice;
• almond;
• peas;
• bananas;
• apples;
• plums;
• tuna;
• beef liver;
• kidneys;
• egg yolk;
• milk;
• Brewer's yeast.

The norm of vitamin B7 per day is 50 mcg, maximum – 150 mcg.

Vitamin B9 (folic acid, folate). The largest amount of this substance is found in vegetables and green leaves.

This vitamin is found in smaller quantities in:

• potatoes;
• beans;
• tomatoes;
• wheat;
• beans;
• bananas;
• avocado;
• cabbage;
• asparagus;
• beets;
• yeast, etc.

There is a very small amount of vitamin B9 in egg yolk. Vitamin B9 is especially important for the growth and reproduction of all cells and organs.

The human body stores it for future use (the liver contains folate reserves for up to six months). When storing products containing folacin, it is destroyed quite quickly. Therefore, to replenish the body's reserves, you should consume fresh vegetables.

Its average daily norm is 400 mcg, the maximum allowable is 800. Many doctors recommend not taking it in large doses (due to the presence of a natural reserve in the liver).

An excess of this vitamin provokes toxic effects (especially in epilepsy), and a deficiency in pregnant women is manifested by fetal deformity and mental disorders in newborns. More about this vitamin and where else folic acid is found →

Sometimes doctors prescribe vitamin B9 in tablets. Find out the indications for the use of folic acid and recommended dosages for all groups of the population - adults and children.

Biotin is actively used to treat hair dullness, hair loss and split ends. Read the instructions and reviews about the use of vitamin B7 in cosmetology.

Cyanocabalamin, or vitamin B12, is found in the adult body (up to 5 mg), and about 80% is “hidden” in the liver. It is quite stable during heat treatment, but when food is processed with meat juices and water, it quickly collapses. It is adversely affected by oxygen, ultraviolet radiation, acid and alkali.

Vitamin B12 has a beneficial effect on liver function, lowers cholesterol levels and is necessary for the release of energy from food. The average daily norm is 3 mcg, the maximum is 9 mcg.

Where exactly—in what foods—is vitamin B12 found? There is a little in “milk”, a much higher concentration is in products of animal origin, such as fish, liver, kidneys, heart. There is also a lot of vitamin B12 in foods such as soy and seaweed.

Vitamin B17 - a combination of sugar molecules benzenedehyde and cyanide - is also called “Amygdalin”. It may be useful in treating arthritis and hypertension.

But it is worth remembering that vitamin B17 is toxic, and if used incorrectly, it can cause more harm than good.

It has been proven that vitamin B17 is contained in 1,200 plant species, and its concentration can vary from 0.1 mg/kg, reaching 30,000 mg/kg in certain types of pasture grass. You can meet him absolutely anywhere on our planet.

Natural sources of Vitamin B17 include some weeds, clover, Sudan grass and Johnson grass. Wheat contains low amounts of this substance, while its grass and sprouts are rich in it.

A person, sometimes without thinking about it, eats quite a large amount of amygdalin-containing foods. Vitamin B17 is found in the seeds of many plants:

• apples;
• pears;
• plums;
• apricots;
• peaches.

What other foods contain vitamin B17:

• cherry and bird cherry leaves;
• cereal crops
• bitter almond fruit.

In smaller quantities in:

• flax and pumpkin seeds;
• lentils;
• cashew nuts;
• Quince;
• brewer's yeast.

When eating currants, elderberries, gooseberries, blueberries or raspberries, you should also remember the content of Vitamin B17 in these berries. It is also found in foods that we don’t eat very often, including:

• green buckwheat;
• millet;
• macadamia nuts;
• sweet potato;
• mulberry;
• bamboo, chickpea and alfalfa sprouts.

Doctors say that a person can become poisoned by eating apricot kernels. Therefore, you should carefully eat foods high in Vitamin B17.

In general, B vitamins are common in foods. They play a very important role for the proper functioning of the human body. A balanced diet will guarantee your health.

Only by eating a variety of foods (both plant and animal origin) rich in B vitamins can a person be sure that he is getting enough substances to maintain health.

Read more: What vitamins are contained in pomegranate

Make up your diet correctly - it should include foods rich in all vitamins. Read where vitamin D is found.

B vitamins are also necessary for the proper growth and development of children, and are essential for blood cells, hormones and the nervous system of adults.

B vitamins are present in foods and are involved in many biochemical processes, which is necessary for normal human life. They are needed for the normal functioning of the nervous system, prevent the appearance and development of neuroses, mental disorders, promote health and rapid hair growth, and maintain eye health.

• B1 – thiamine;
• B2 – riboflavin;
• B3 – niacin;
• B4 – choline;
• B5 – pantothenic acid;
• B6 – pyridoxine;
• B7 – biotin;
• B8 – inositol;
• B9 – folic acid;
• B12 – cyanocobalamin;
• B17 – laetrile.

B2(riboflavin)

Excess vitamin B3 in the body

Excess niacin is extremely rare. Excessive consumption of foods containing niacin does not affect your well-being.

An overdose is possible only if you take pharmaceutical vitamin preparations. In this case, complaints of skin itching and allergic rashes, hypotension appear. Diarrhea and yellowing of the skin may occur.

An overdose is possible only if you take pharmaceutical vitamin preparations.

If you experience similar symptoms after taking synthetic vitamins, you should immediately consult a doctor.

Carefully! High doses can cause niacin poisoning, which will eventually lead to liver failure.

By the way, you can read the article on the topic: Pumpkin is a healthy product for women

Products containing vitamin B 1

Thiamine is a water-soluble unique trace element from the group of amino acids and an important component of the functioning of the body. Participates in all biochemical reactions of the body and its essential presence allows you to avoid many diseases.

Important functions of thiamine for the human body:

• stabilizes the metabolism of carbohydrates and fats in every tissue of a living organism;
• cleanses it by breaking down acids, which are poisonous to the nervous system;
• improves the metabolic process;
• promotes the process of hematopoiesis and improves blood circulation through the vessels;
• reduces cholesterol levels in the blood;
• optimizes brain function;
• helps improve immunity;
• actively participates in cellular metabolism, which helps rapid wound healing;
• prevents vision problems;
• normalizes the functioning of the stomach and intestines.

Table of valuable sources of vitamin B1

The daily intake of thiamine should be 1.3-2.6 mg. The amount of use should be increased for older people, nursing mothers, pregnant women, teenage children, as well as after taking antibiotics and under severe physical and psychological stress.

It is generally accepted that the best sources are peas, oatmeal, buckwheat, fatty pork and nuts.

Also no less important suppliers of thiamine are liver, bran and sprouted cereal grains, and sunflower fruits.

Beans and potatoes also contain thiamine, so the water after cooking should be used to prepare first courses or various sauces. Vitamin B1 is also present in baked goods made from wholemeal flour, rice, herbs, and nuts.

When choosing products with the maximum content of thiamine, it is necessary to take into account that this substance does not like high temperatures. Experts advise choosing products that do not require heat treatment.

Indications for use

With insufficient intake of nicotinic acid into the body, vitamin deficiency develops. If a diet that provides sufficient niacin is not established within a short time, pellagra will occur.

The disease manifests itself as itchy spots on the skin, ulcers and inflammation in the mouth. The patient's mental state is disturbed, weakness and diarrhea appear. This disease is treated by prescribing vitamin B3.

When the first signs of vitamin deficiency appear, you should consult a doctor. The specialist will prescribe synthetic vitamin B3.

In addition to the treatment and prevention of pellagra, niacin is recommended to be taken in the following cases: migraine, diabetes, osteoarthritis, various nervous system disorders, atherosclerosis.

Be sure to take additional niacin during pregnancy or breastfeeding.

People who have had a heart attack are also prescribed nicotinic acid.

When the first signs of vitamin deficiency appear, you should consult a doctor. The specialist will prescribe synthetic vitamin B3 and tell you which foods contain the required amount of niacin.

How to recognize shortage and excess?

If nutrition is not organized correctly or the factors mentioned above are present, then there is a high risk of hypovitaminosis (deficiency) of niacin. In this case, the following problems may occur:

• Impaired processing of fats and carbohydrates, which leads to a failure of metabolic processes in general and a lack of energy.
• Failures in insulin production, as well as the appearance of problems with the central nervous system.

The easiest way to recognize a shortage

• depression and headaches;
• indigestion and diarrhea;
• corrosive ulcers;
• fatigue and depression;
• low sugar content in the body;
• insomnia and loss of appetite;
• inflammation and cracks in the skin;
• dizziness.

Vitamin B 3 is found in foods of plant and animal origin (mentioned above). Despite this, niacin deficiency is considered very common. The main causes of the problem:

• diets;
• pregnancy;
• stress;
• alcohol consumption;
• chronic diseases associated with metabolic processes.

In such situations, it is worth paying special attention and saturating the diet with such an important substance for the body.

But the main thing is to be careful from the point of view of overdose. If your diet contains too much niacin, it can cause many problems:

• heartburn;
• nausea;
• vomiting;
• fainting;
• rash and itching;
• digestive tract disorders;
• yellowing of whites;
• darkening of urine;
• headaches;
• blurred vision and so on.

If you know which foods contain vitamin B3 and formulate your diet correctly, then all the problems mentioned above can be avoided.

Foods rich in vitamin B3 (list)

While getting most of your niacin from natural foods, it is important to make sure you always have it in your daily diet.

While getting most of your niacin from natural foods, it is important to make sure you always have it in your daily diet.

You should consume the following foods more often:

• Brewer's yeast;
• liver;
• egg yolks;
• meat products;
• fish;
• chicken;
• buckwheat;
• legumes (peas, beans, lentils);
• various nuts;
• mushrooms, especially boletus.

This is not a complete list. There are still many foods with lower vitamin B3 content.

To regularly receive nicotinic acid into the body, you need to eat a varied diet, including in your portion a sufficient amount of meat and vegetables that contain vitamin B3.

When you imagine which foods contain niacin, this is not at all difficult. But don’t forget about other healthy breakfasts.

In addition to food, niacin is found in drinks. For example, the well-known and beloved coffee. One cup contains almost 40 mg of the vitamin.

In addition to food, niacin is found in drinks. For example, the well-known and beloved coffee.

One cup of coffee contains almost 40 mg of the vitamin. Small amounts of niacin are found in milk and dairy products.

Brewer's yeast is considered the real record holder for vitamin B3 content. But this does not mean that you have to run to the store and buy beer. It is enough to purchase brewer's yeast in the grocery department and prepare a tasty and healthy yeast drink from it.

Vitamin B3 content in foods

Table of percentage of vitamin B3 in food. The chart shows the percentage of vitamin B3 from the daily requirement, calculated based on a 100 g serving of the product.

How to preserve vitamin B3 in food

Niacin, like other vitamins, is a very unstable compound and is quickly destroyed under the influence of ultraviolet radiation, air, heat or high temperature.

Although nicotinic acid is less susceptible to harmful factors than other vitamins, it is worth following certain rules to preserve it.

All vegetables and fruits should be stored in the refrigerator. Moreover, the later they were collected before use, the better.

The food storage rules are as follows:

1. All vegetables and fruits should be stored in the refrigerator. Moreover, the later they were collected before use, the better.
2. It is better to freeze vegetables for storage. This way they retain significantly more vitamins than when dried.
3. It is advisable to wash vegetables immediately before cooking and do not leave them in water for a long time.
4. Bean products must be kept in water before cooking and boiled in the same water.
5. It is better to steam or bake all vegetables, but never fry them. Frying, especially for a long time, kills all vitamins.
6. It should be noted that vegetables must be immersed in already boiling water and not cooked for a long time.

These simple rules will help preserve the maximum vitamin B3 in foods.

It is worth considering that the amount of niacin in products may vary depending on the time of year and growing and processing conditions.

Thus, vegetables obtained in winter greenhouses contain very little nicotinic acid. In this case, even including a large amount of vitamin B3 in the diet, you may experience a lack of it.

Classification of B vitamins

All vitamins have their own numbers, names and functional features. They are water soluble. Vitamin-like substances (B4, B8, B10) have the effects of vitamins, without causing harm to health in case of deficiency/excess. The most common elements are the following:

• B1 – thiamine;
• B2 – riboflavin;
• B3 – niacin;
• B4 – choline;
• B5 – pantothenic acid;
• B6 – pyridoxine;
• B7 – biotin;
• B8 – inositol;
• B9 – folic acid;
• B12 – cyanocobalamin;
• B17 – laetrile.

One product may contain several types of useful components.

Preparations high in vitamin content

Today you can easily choose natural products and synthetic vitamins that contain a sufficient amount of vitamin B3.

Today you can easily choose natural products and synthetic vitamins that contain a sufficient amount of vitamin B3.

Pharmacies offer a wide range of different drugs with a high content of nicotinic acid. Before using them, you should consult a specialist.

Dietary supplements and vitamin complexes

The most popular multivitamins containing vitamin B3 are “Neurovitan”, “Neuromultivit”, “Pentovit” and “Multi Tabs-complex”. These preparations contain up to 2/3 niacin.

Among dietary supplements you can o.

One of the popular fortified products is Neuromultivit.

Animal products

The highest amounts of vitamin B3 are in the following foods:

• eggs;
• fish;
• lean meat;
• kidneys;
• liver.

Products of plant origin

Slightly less niacin is present in vegetables:

• green pea;
• carrot;
• cabbage;
• garlic;
• sweet bell pepper.

  
  Products with vitamin B3 are found in both plant and animal foods.

Cereals and grains

Adequate amounts of niacin are found in whole grain cereals, oatmeal and corn. There is especially a lot of it in buckwheat. Legumes (peas, beans, lentils) also contain a lot of vitamin B3.

To avoid problems with the central nervous system and avoid vitamin deficiency, you should adhere to the correct diet. It is necessary to ensure that there is sufficient vitamin B3 in the diet.

A sufficient amount of niacin is found in whole grain cereals, oatmeal.

Knowing which products contain it, you should give preference to them. If this is not enough, you should start taking vitamin preparations after consulting a doctor.

From this video you can learn useful information about the properties of nicotinic acid, also known as vitamin B3, for the body.

This video will tell you about acute vitamin B3 deficiency.

https://www.youtube.com/watch?v=r4kaN9f3b9o

This video will introduce you to little known facts about vitamin B3 for the human body.

About excess and deficiency of vitamin B3

If a person eats incorrectly, the risk of vitamin B3 deficiency increases. When the body lacks such a substance, it shows the following signs:

• a person often has a headache and develops depression;
• stomach problems, stool problems;
• ulcers of a corrosive nature appear;
• a person gets tired quickly;
• Sugar levels in the body decrease;
• the person sleeps poorly and loses appetite;
• the skin cracks and becomes inflamed;
• I often feel dizzy.

Despite the fact that niacin can be found in plant and animal products, its deficiency in the human body is very often observed. The reasons for this are as follows:

• questionable diets;
• the woman is pregnant;
• excessive alcohol consumption;
• chronic illnesses related to metabolic processes.

But an excess of vitamin B3 causes no less problems than its lack:

• the person often feels sick;
• suffers from heartburn;
• frequent fainting;
• a rash appears on the skin;
• the digestive tract becomes upset;
• the whites of the eyes turn yellow;
• urine darkens;
• headaches often;
• visual functions deteriorate.

If you regularly consume foods with sufficient niacin content, then all of the above problems will not occur.

Beef liver

The content of B vitamins in meat, as in fish, is also more concentrated in offal than in muscles. The best sources of vitamin B are beef heart and liver, lungs and kidneys.

Beef liver contains the most vitamins B2, B6, B9 and B12.

Nutrients are retained in meat during heat treatment. The best cooking methods are baking, stewing and boiling. You can make liver pies, chops, beef stroganoff, etc. from beef. Beef liver has an exquisite taste and a colossal vitamin and mineral composition. It contains keratin, necessary for beautiful hair, essential amino acids, vitamins A, C, D, E and K, as well as minerals such as iron, zinc, selenium, phosphorus, iodine, chromium, etc.

Spinach

Spinach is a plant source of vitamin B. The content in green plants is lower in percentage terms than in animal products or grains and seeds. Spinach can be called the king of greens in which vitamin B can be found. It contains a large amount of vitamin B9, consuming just 50 g of spinach can give 15% of the norm. It serves as a source of vitamins B2, B6 and B7.

Spinach is recommended to be consumed raw in salads. Sautéing for 2-4 minutes will also not remove the vitamin complex from the product.

What is the daily intake of vitamin B3?

Since a person gets vitamin B3 mainly from food, the daily diet should be balanced. It is important that the menu includes foods rich in microelements. Infants, pregnant women and nursing mothers especially need the vitamin. Also, the need for it increases in people who constantly experience high mental, mental and physical stress, live and work in unfavorable climatic conditions, take antibiotics and undergo chemotherapy. Niacin deficiency is often observed in residents of subpolar regions, heavy industry workers, pilots, rescue workers and employees of other risk-related professions. Vegetarians and believers who observe fasts should also monitor the amount of vitamin consumed.

If there is a deficiency of a microelement, the doctor may prescribe it in pharmaceutical form. This is especially true for women carrying a fetus or breastfeeding a newborn child. What is the daily intake of vitamin B3 for different segments of the population? It amounts to:

• for infants up to six months – 24 mg;
• for infants from six months to one year – 6 mg;
• for children from one to three years – 8 mg;
• for children from three to fourteen years old – 12 mg;
• for adolescents over fourteen years of age – 16 mg;
• for adult women and men – 20 mg;
• for pregnant and nursing mothers – 25 mg.