Vitamin B3: important for metabolism
Vitamin B3 (niacin or nicotinic acid) is a water-soluble vitamin of the B group. In its function as a co-factor, it fulfills various functions in carbohydrate, protein and fat metabolism. Niacin is also important for the regeneration of skin, muscles, nerves and DNA (genetic material).
Which foods contain niacin?
In all types of meat in widely varying proportions, it is also found in fish, liver, milk, coffee, dairy products, eggs and whole grain products.
How much niacin is needed daily?
The German Society for Nutrition (DGE) recommends a daily intake of 16 mg for adults. This amount is contained, for example, in approx. 100 g of liver, 300 g of pork or 1 kg of kohlrabi. The amount of niacin required daily depends on the body's energy needs. Approximately 6-7 mg of niacin are required to produce a usable amount of energy of 1000 kcal. Therefore, the niacin requirement for athletes, but also physically active people and people with increased energy requirements is sometimes significantly higher than the recommended amount of 16 mg.
What are the effects of a lack of niacin?
The classic niacin deficiency disease pellagra, which is suspected of promoting dementia, does not occur in Europe.
A moderate undersupply of niacin can lead to non-specific disorders such as loss of appetite, sleep disorders and lack of concentration. Other symptoms include: skin changes, depression, diarrhea and inflammation of the mucous membranes in the mouth and gastrointestinal area.