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 metabolism. It is involved in over 400 enzymatic reactions and contributes to the production of energy 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 when the body does not receive enough niacin to maintain its normal functions. According to the German Nutrition Society (DGE), the recommended daily intake of vitamin B3 for adults is 15-17 mg per day. Pregnant and breastfeeding women have a slightly higher requirement of 17-18 mg daily.
Vitamin B3 deficiency symptoms
The symptoms of vitamin B3 deficiency can be mild at first, but can worsen over time if the deficiency is not corrected. The most common signs of niacin deficiency include:
- Dermatitis
- Diarrhoea
- Dementia
- Depression
- Fatigue
In severe cases, chronic vitamin B3 deficiency can lead to pellagra, a potentially life-threatening condition characterised by the "4 D's": Dermatitis, diarrhoea, dementia and death.
Causes of vitamin B3 deficiency
There are various reasons why a vitamin B3 deficiency can occur:
- Insufficient intake: An unbalanced diet with little food containing niacin can lead to a deficiency.
- Alcoholism: Chronic alcohol consumption impairs the absorption and metabolism of nutrients, including vitamin B3.
- Malabsorption: Certain diseases of the digestive tract, such as Crohn's disease or coeliac disease, can interfere with the absorption of niacin in the intestine.
- Medication: Some medications, such as anticonvulsants or tuberculosis drugs, can reduce vitamin B3 levels.
Vitamin B3 in food
Here is an overview of the foods richest in vitamin B3 (animal or plant-based) with their average vitamin B3 content per 100 g:
Vegan sources of vitamin B3
Vegan sources of vitamin B3: 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. Tahini: 6 mg
9. Pumpkin seeds: 5 mg
10. Peaches (dried): 5 mg
Animal sources of vitamin B3
Animal sources of vitamin B3: Vitamin B3 content per 100 g
1. Tuna (cooked): 22 mg
2. Anchovies (in oil): 20 mg
3. Beef liver (fried): 18 mg
4. Lamb liver (fried): 17 mg
5. Chicken breast (roasted): 14 mg
6. Roast veal (cooked): 11 mg
7. Mackerel (cooked): 11 mg
8. Salmon (cooked): 10 mg
9. Bacon (fried): 10 mg
10. Game meat (cooked): 9 mg
Drinking meals against vitamin B3 deficiency
Drinking meals such as those from 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 prevent a deficiency
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Frequently asked questions
How does vitamin B3 deficiency manifest itself?
A vitamin B3 deficiency typically manifests itself in symptoms such as tiredness, lack of concentration, loss of appetite and digestive problems. Skin changes such as scaly, reddened and inflamed patches of skin can also occur. In severe cases, a deficiency can even lead to confusion, dementia and depressive moods.
Where is the most vitamin B3 found?
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 seeds are also good plant-based sources of vitamin B3. Pulses such as chickpeas and lentils as well as some vegetables, including broccoli, carrots and mushrooms, also contribute to an adequate supply of niacin.
What is vitamin B3 good for?
Vitamin B3 (niacin) contributes to the normal function of the nervous system and the maintenance of healthy skin. Vitamin B3 also plays a key role in energy metabolism by helping to convert carbohydrates, fats and proteins into energy. In addition, it supports digestion, promotes blood circulation and contributes to healthy cholesterol levels.
What causes a low B3 value?
The most common cause of low vitamin B3 levels is an unbalanced diet with an insufficient intake of foods containing niacin. However, certain diseases such as Crohn's disease, coeliac disease or chronic diarrhoea can also impair the absorption of vitamin B3 in the intestine. Excessive alcohol consumption also increases the risk of a deficiency, as it disrupts both the absorption and metabolism of niacin. Medications such as corticosteroids or antihypertensives can also cause low B3 levels.
Is niacin good for the heart?
Yes, niacin (vitamin B3) can actually be good for your heart. It helps regulate blood cholesterol levels by increasing "good" HDL cholesterol while lowering "bad" LDL cholesterol and triglycerides. Niacin also improves blood flow and dilates blood vessels, which can lower blood pressure and support heart function.
What causes a niacin flush?
A niacin flush is caused by taking higher doses of the B vitamin niacin. This causes your blood vessels to suddenly dilate, which leads to increased blood flow. This manifests itself in a reddening of the skin, a burning sensation and itching on your skin, mainly on the face, neck and upper body. These symptoms usually occur 15-30 minutes after ingestion and subside after 1-2 hours. The flush is unpleasant but harmless. It shows that the niacin is having the desired effect.
