Niacin (Vitamin B3) - What it is, effects & 10 incredible benefits
What is niacin (vitamin B3)?
Niacin, also known as vitamin B3, is a water-soluble vitamin and belongs to the group of B vitamins. More precisely, it consists of various compounds and is, therefore, to be understood as a collective term. It is composed of nicotinic acid and nicotinamide. Niacin is involved in various processes in the body, such as energy metabolism and cell division.
Which foods contain niacin?
Niacin can be obtained through a normal and balanced diet. Even as a vegan/vegetarian, the recommended daily dose of 13 - 18 mg can be covered through diet. Many plant foods contain vitamin B3. These include legumes, potatoes, peanuts, cashews, dates, mushrooms and whole grain products.
But our One Bear A Day Immune Vitamins also contain 8mg of niacin and six other important vitamins per recommended daily amount. This is equivalent to 50% of your daily niacin requirement. So, you get a multivitamin kick every day. They are also sugar-free and taste deliciously of raspberry, blueberry and orange.
NASSIM JAMALZADEH:
"Niacin is not only important for the immune system but also plays a crucial role in cell division, energy metabolism, mental health and skin care. Niacin, as you can see, is an all-rounder and its effects should definitely not be underestimated."
What effect does niacin have?
As already mentioned, vitamin B3 is involved in many processes, such as cell division and energy metabolism. In addition, it is said to have a positive effect on mental health and reduces fatigue. Niacin is also very popular in skin care. Niacinamides are said to improve the appearance of the skin by helping to renew the skin's surface, acting as an antioxidant and moisturising. Vitamin B3 is also an important vitamin for hair because it strengthens the hair structure, prevents excessive sebum production and protects the scalp from inflammation, for example. But niacin also plays a role in sleep because an insufficient supply is said to lead to sleep disorders.
10 incredible benefits of niacin
Taking niacin has many health benefits. We have summarised the most important ten here:
- Influence on the cholesterol level
- Lowering blood pressure
- Improvement of mental health
- Influence on the skin
- Promotes brain function
- Improve mobility and joints
- Helps in the treatment of type 1 diabetes
- Good for digestion
- Improves sleep quality
- Improves blood lipid levels
ALL QUESTIONS ABOUT NIACIN
ALL QUESTIONS ABOUT NIACIN
Overdosing on the ingredient nicotinamide hardly causes any side effects. However, if you take several grams of nicotinic acid, you may experience side effects such as nausea, vomiting or diarrhoea. In the worst case, long-term damage can even occur, such as problems with the liver. So-called "flush symptoms" can also occur. These are, for example, reddening of the skin and feelings of heat or hives.
Although niacin can be produced by the body, it is still important to consume the recommended daily amount through food. Adults are recommended to take 13 - 18 mg daily. The values for infants are between 2 and 5 mg and for children and adolescents between 8 - 13 mg. However, the daily amount varies slightly depending on age and gender.
A niacin deficiency is rather rare in this country, but it can be caused, for example, by chronic diseases such as anorexia, diarrhoea, cirrhosis of the liver or a very unbalanced diet. Signs that a deficiency is present are symptoms such as: weakness, digestive disorders, loss of appetite but also depression and dementia.
Since niacin is involved in many processes, such as metabolic processes, as already mentioned several times, the sufficient supply for newborns and children is just as important as that for adults.
Niacinamide is a form of vitamin B3 that has a different chemical structural formula than niacin. In addition to niacinamide, there is also the so-called nicotinic acid. The human body can convert both forms of vitamin B3.
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STUDY ON THE EFFICACY OF NIACIN
We provide the following scientific studies for your general information. The results obtained in these studies do not necessarily apply to all individuals. Feel free to click on the corresponding links to get more detailed information.
Niacin in the central nervous system: an update on biological aspects and clinical applications.
The report provides an overview of the role of niacin in neurological diseases such as Alzheimer's, Parkinson's, and even mental disorders.
Our bears with niacin
Our bears with niacin
