The importance of Vitamin B3
Discover the importance of Vitamin B3, also known as niacin, in promoting a healthy lifestyle. This vitamin is not only essential for the energy supply in your body, but also plays a crucial role in the production of fatty acids. Learn more about the functions, nutritional sources, and consequences of a deficiency of this important vitamin.
Functions of Vitamin B3:
- Antioxidant: Vitamin B3 acts as a powerful antioxidant, especially in the liver, where it is involved in fighting harmful free radicals.
- Blood sugar level: In collaboration with chromium, vitamin B3 regulates the Glucose Tolerance factor, which affects blood sugar levels and functions together with insulin.
- Cells: More than 200 enzymes in your body rely on vitamin B3 for optimal function. It is essential for healthy skin, muscles, and the well-being of the nervous and digestive systems.
- cholesterol: Vitamin B3 promotes healthy cholesterol levels by lowering harmful LDL cholesterol and increasing beneficial HDL cholesterol.
Dietary Sources of Vitamin B3: Vitamin B3 can be found in meat, fish, vegetables, potatoes, and whole grain products. Please note that some of the vitamin B3 in grain products is bound to certain carbohydrates and proteins, making it less available for absorption.
Causes of Vitamin B3 Deficiencies:
- Medicines: Some medications can lead to a vitamin B3 deficiency.
- Nutrition: Inadequate intake of vitamin B3 or tryptophan can lead to a deficiency within two to four weeks.
- Diseases: During illness, fever, serious injuries, or burns, the need for vitamin B3 may increase due to the breakdown of proteins.
Applications of Vitamin B3:
- Arteriosclerosis: Vitamin B3 can improve the ratio between different blood fats, which is beneficial for lowering bad LDL cholesterol and increasing good HDL cholesterol.
- Arthritis: Support in the treatment of arthritis, especially knee arthritis.
- Diabetes: Regulation of high blood sugar levels is partly made possible by vitamin B3.
- Headache: Vitamin B3 can provide relief from headaches caused by premenstrual complaints or migraines.
Consequences of a disturbed Vitamin B3 level:
- Red, flaky skin: Especially on parts exposed to the sun.
- Inflamed, painful tongue: Chapped lips can also occur.
- Fatigue, insomnia, anxiety and depression: A disturbed vitamin B3 balance can cause these symptoms.
- Decreased appetite, bloating: Watch for signs of loss of appetite and bloating.
