Contents
1 What is vitamin B3 deficiency and how much vitamin B3 do you need every day?
2 Vitamin B3 deficiency symptoms
3 Causes of vitamin B3 deficiency
4 Vitamin B3 in food
Vegan vitamin B3 sources Animal vitamin B3 sources Drinking meals against vitamin B3 deficiency

What is vitamin B3 deficiency and how much vitamin B3 do you need every day?

Vitamin B3, also known as Niacin, is an essential water -soluble vitamin that plays a crucial role in the metabolism. It is involved in over 400 enzymatic reactions and contributes to energy generation from carbohydrates, fats and proteins. In addition, vitamin B3 is important for the health of the nervous system, skin and digestive tract.

A Vitamin B3 deficiency occurs if the body does not get enough niacin to maintain its normal functions. According to the German Society for Nutrition (DGE) for adults, the recommended daily supply of vitamin B3 is 15-17 mg per day. Pregnant and breastfeeding women have a slightly higher need of 17-18 mg a day.

Vitamin B3 deficiency symptoms

The symptoms of a vitamin B3 lack can initially be mild, but over time worsen if the defect is not remedied. The most common signs of a niacin deficiency include:

  • dermatitis
  • Diarrhea
  • dementia
  • depression
  • fatigue

In severe cases, a chronic vitamin B3 deficiency can lead to pellagra, a potentially life-threatening illness characterized by the "4 d's": dermatitis, diarrhea, dementia and death.

Causes of vitamin B3 deficiency

There are various reasons why a vitamin B3 deficiency can occur:

  1. Insufficient supply: A one -sided nutrition with little niacin -containing foods can lead to a deficiency.
  2. alcoholism: Chronic alcohol consumption affects the absorption and metabolism of nutrients, including vitamin B3.
  3. Malabsorption: Certain diseases of the digestive tract, such as Crohn's disease or celiac disease, can interfere with Niacin in the intestine.
  4. Medication: Some medicines, such as anticonvulsiva or tuberculosis medication, can lower the vitamin B3 level.

Vitamin B3 in food

Here is an overview of the vitamin B3-rich foods (animal or herbal) with their average vitamin B3 content per 100 g:

Vegan vitamin B3 sources

Vegan vitamin B3 sources Vitamin B3 content per 100 g
1. Peanuts (roasted) 14 mg
2. Shiitake mushrooms (dried) 14 mg
3. Spirulina (dried) 13 mg
4. Tomatoes (dried) 9 mg
5. Chia seeds 9 mg
6. Sunflower seeds 8 mg
7. Portobello mushrooms (grilled) 6 mg
8. Tafini 6 mg
9. Pumpkin seeds 5 mg
10. Peach (dried) 5 mg

Animal vitamin B3 sources

Animal vitamin B3 sources Vitamin B3 content per 100 g
1. Tuna (cooked) 22 mg
2. Sardens (in oil) 20 mg
3. Cattle liver (fried) 18 mg
4. Lamb liver (fried) 17 mg
5. Chicken breast (fried) 14 mg
6. 11 mg
7. Mackerel (cooked) 11 mg
8. Salmon (cooked) 10 mg
9. Bacon (fried) 10 mg
10. Wild meat (cooked) 9 mg

Drinking meals against vitamin B3 deficiency

Drinking meals like that of Saturo can also contribute to vitamin B3 supply. They contain a balanced combination of nutrients, including a defined amount of vitamin B3. Regular consumption of such astronaut food can help to cover the vitamin B3 requirement and to prevent a deficiency.

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Frequently asked questions

How does vitamin B3 deficiency express itself?

A vitamin B3 deficiency typically manifests itself through symptoms such as tiredness, weakness in concentration, lack of appetite and digestive problems. Skin changes such as scaly, reddened and inflamed skin areas can also occur. In severe cases, a deficiency can even lead to confusion, dementia and depressive moods.

Where is the most vitamin B3 in it?

Meat, fish and poultry are particularly rich in vitamin B3 (Niacin). Chicken breast, tuna and beef in particular contain a lot of this important vitamin. Peanuts, sunflower seeds and sesame are also good vegetable suppliers for vitamin B3. Legumes such as chickpeas and lentils as well as some vegetables, including broccoli, carrots and mushrooms, also contribute to an adequate Niacin supply.

What is vitamin B3 good for?

Vitamin B3 (Niacin) contributes to the normal function of the nervous system and maintaining healthy skin. Vitamin B3 also plays a key role in the energy metabolism by helping to convert carbohydrates, fats and proteins into energy. In addition, it supports digestion, promotes blood circulation and contributes to a healthy cholesterol level.

What causes a low B3 value?

The most common cause of a low vitamin B3 level is an unbalanced diet with too low supply of food containing niacin. However, certain diseases such as Crohn's disease, celiac disease or chronic diarrhea can also affect the intake of vitamin B3 in the intestine. Excessive alcohol consumption also increases the risk of deficiency because it bothers both the absorption and the metabolism of Niacin. Medications such as corticosteroids or blood pressure lowerers can also cause a low B3 value.

Is Niacin good for the heart?

Yes, Niacin (vitamin B3) can actually be good for your heart. It helps to regulate the cholesterol level in the blood by increasing the "good" HDL cholesterol and at the same time reduces the "bad" LDL cholesterol and the triglyceride. Niacin also improves blood circulation and expands the blood vessels, which can reduce blood pressure and support the heart function.

What causes a niacin flush?

A niacin flush is caused by taking higher doses of the B vitamin Niacin. Your blood vessels suddenly expand, which leads to increased blood circulation. This is expressed in a reddening of the skin, a burning feeling and itching on your skin, mainly on the face, neck and upper body. These symptoms usually appear 15-30 minutes after taking it and remove again after 1-2 hours. The flush is uncomfortable, but harmless. It shows that the niacin has its desired effect.

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