and if you lack vitamin B3

The vitamin B3also called niacin o Vitamin PP has a role in glucose degradation and blood circulation. One of the essential manifestations of this micronutrient deficiency is pellagra. This guide details all the principles of this vitamin, but also the recommended nutritional intake, as well as the different cases of deficiency.

What is vitamin B3?

The vitamin B3 it is still one of the water-soluble vitamins. the niacin It is divided into two large groups that are quite similar: nicotinic acid and nicotinamide. The latter also exhibit the same biological activity. Formerly known as vitamin PP, this vitamin was administered for the prevention of pellagra. Furthermore, it is mainly found in the form of niacin in food, but is also produced by the body. The source is the amino acid tryptophan.

The properties of vitamin PP

The vitamin B3 plays an important role in the liver. It inserts into the structure of two coenzymes, namely NAD and NADP. These are essential for the proper functioning of many enzymes.

When found in these forms, the vitamin is partly responsible for energy production in cells. It also guarantees the production of certain lipids and their derivatives. This is particularly the case for bile salts, which are necessary for the proper digestion of fats. The same goes for steroid hormones, such as corticosteroids or even estrogen and testosterone.

One of the properties of vitamin PP is its ability to repair damaged DNA. It also plays a role in the functioning of the nervous system. Finally, the latter interacts with the other B vitamins, namely B1 and B2.

The recommended nutritional intakes and food sources of the vitamin

This vitamin is found in large quantities, mainly in foods of animal origin. Organ meats, poultry or fatty fish are very interesting sources. Canned tuna in oil contains 17 mg/100 g. Cooked chicken breast 10.6mg/100g.

In addition, whole foods are twice as rich in this micronutrient than refined products. Breakfast cereals are remarkably fortified. Whole wheat bread contains about 2.4 mg/100 g and fortified breakfast cereals 9 to 19.5 mg/100 g. Brewer’s yeast can, for its part, complement the contributions.

Finally, you should know that recommended nutritional intake for an infant is of the order of 3 mg/day of niacin. It is increased to 12 mg for a child aged 10 to 12 years, to reach 17.4 mg for an adult.

How does a vitamin B deficiency present?

A vitamin B deficiency It usually manifests as tingling, either in the hands or feet. Its deficiency is also associated with restless legs syndrome. A loss of appetite may appear, as well as fatigue or even headaches and dizziness.

Only when the deficiency is severe does pellagra appear. This is also seen in people with hereditary Hartnup disease.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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