Vitamin B3. Properties

Vitamin B3, also known as niacin, is a nutrient belonging to the B vitamin complex. This type of vitamin has the characteristic of being water-soluble, which means that it dissolves in the presence of water, and cannot be stored in fats or muscles, as is the case with fat-soluble vitamins. The aforementioned characteristic is of vital importance when it comes to understanding how the requirements of this nutrient work in our organism.

As it is a water-soluble vitamin, we need to supply it constantly, since its excesses are usually wasted through urine and only a small part of it is conserved. Vitamin B3 is extremely important for human health, due to the multiple beneficial effects it has for our organism. That said, it is included among the 13 essential vitamins to be consumed for the normal functioning of the human organism.

During the development of this guide, we will be going deeper into this subject. To do so, we will review some of the most important general benefits of vitamin B3 for our health. Likewise, we will see which are its most recommended sources of acquisition, the adequate doses for its consumption and which adverse effects are related to its hypersupplementation.

General benefits of vitamin B3

Among the multiple benefits for our health, related to the regular consumption of vitamin B3, are those related to the care and preservation of the processes carried out in our digestive system, favoring the mechanisms of conversion of carbohydrates acquired through our diet, in useful energy for the realization of the vital functions of our organism. Vitamin B3 also interacts in favor of the functioning of our nervous system and the health of our skin.

How to get vitamin B3?

Vitamin B3 can be easily acquired by maintaining a balanced and nutrient-rich food intake. Acquiring vitamin B3 from the food we eat is undoubtedly the most recommended way, but it requires that we have a disciplined diet plan, since the interruption in the intake of foods rich in vitamin B3 can easily lead to vitamin B3 deficiency, due to its characteristics of hydrosolubility mentioned above.

Among the foods rich in vitamin B3 we can find: Lean meats, nuts such as peanuts, some poultry, legumes, cereals enriched with this nutrient, milk, fish, eggs, among others.

Effects of hypersupplementation

The amounts of vitamin B3 recommended to satisfy the daily requirements of our organism are between: 16 mg for adult men and 14 mg for adult women daily. In cases where the age is lower, it is recommended that you consult a specialist who can adjust the doses and adapt them to your particular needs.

Regarding the adverse effects attributed to the hypersupplementation of vitamin B3, it is valid to point out that since this nutrient belongs to the B complex and therefore is water-soluble, it is more complex that unwanted effects arise from the abuse of its consumption, since the excesses are generally excreted in the urine.

However, the above mentioned does not mean that the risks are null, since it has been possible to appreciate some adverse effects such as: the destabilization of our heart rate, strong reddening of our skin, itching and general discomfort. If you notice that some of these signs appear as a result of the consumption of vitamin B3, go quickly to a health specialist to evaluate and adjust your doses.