The Benefits Of Vitamin B3

Vitamin B3, also called niacin or blood circulation vitamin, is essential for the proper functioning of our body. In this blog post, you will find the benefits of vitamin B3, foods containing niacin and discover how to benefit from it.

What is Vitamin B3?

Vitamin B3 or niacin is the vitamin that promotes blood circulation. It is essential to consume it daily for the proper functioning of our body and our blood system in particular.

Endogenously, the human body is able to synthesize vitamin B3. To do this, it uses tyrophane, an amino acid contained in proteins, essential for the production of vitamin B3.

This amino acid is found mainly in animal proteins. Vitamin B3 is therefore supplied through food.

Role of vitamin B3

Vitamin B3 plays a very important role in the cellular respiration mechanisms that allows the body to produce energy. It is also very useful for maintaining the proper functioning of the body. Here is an officially recognized list of the benefits of vitamin B3 on the human body:

• It contributes to normal energy metabolism;
• It helps reduce fatigue;
• It contributes to the maintenance of normal mucous membranes;
• It contributes to the maintenance of normal skin;
• It contributes to normal psychological functions;
• It contributes to the normal functioning of the nervous system.

The benefits of Vitamin B3

–Benefits for sleep

Vitamin B3 is one of the vitamins essential for the production of serotonin and melatonin. Certain foods that are sources of vitamin B3 therefore promote improved sleep quality.

To sleep well, you can eat certain snacks containing niacin such as hazelnuts, walnuts or almonds, or muesli with dried fruit for example.

–Vitamin B3 and testosterone

Vitamin B3 is involved in the synthesis of sex hormones such as testosterone, progesterone and estrogen. It also allows the body to produce insulin and hemoglobin.

–Benefits for the skin

Vitamin B3 is an essential element for the production of the essential coenzymes NAD and NADP. These enzymes are essential because they allow the transfer of energy in many metabolic reactions such as the breakdown of alcohol, proteins, lipids and carbohydrates.

They also allow the synthesis of certain important lipids and hormones in the body. All these effects are extremely beneficial for the skin.

During our body’s natural detoxification process, vitamin B3 plays an important role in the regeneration of certain molecules and has antioxidant properties.

–Benefits for hair

Vitamin B3 is very beneficial for maintaining healthy hair. It stimulates the synthesis of keratin, a protein substance that makes up hair and the horny layer of the skin.

–The benefits of niacinamide

In cosmetology, vitamin B3 is used in the form of niacinamide. It provides formulas with effective properties to combat skin aging and to soothe inflammation and irritation of the epidermis.

Vitamin B3 deficiency

In the event of a vitamin B3 deficiency, you may experience tingling in your feet and hands. This can also manifest itself through loss of appetite, dizziness, headaches, hyperreactivity of the skin, fatigue or mood swings.

Foods rich in vitamin B3

Animal foods are the richest in niacin. Generally speaking, you will find vitamin B3 in meat, poultry, offal and oily fish.

However, vitamin B3 is water-soluble. It therefore easily escapes from cooking water. It is therefore advisable to also consume the cooking juices from your meat or fish dishes for an optimal niacin intake.

Some plant-based foods are also rich in niacin. You will find vitamin B3 in legumes, dried and fresh vegetables, fresh fruits, but also in cereals and peanuts.

Vitamin B3 indications and dosage

In adulthood, it is advisable to consume 11 to 14 mg of vitamin B3 per day to stay healthy.

Note that this daily requirement is higher for pregnant or breastfeeding women as well as for athletes.

For example, a high-level athlete needs a vitamin B3 intake twice as high as the average to avoid deficiency, so he consumes between 25 mg and 50 mg per day.

Pregnant or breastfeeding women should be medically monitored for any niacin supplement intake. The same applies to people with kidney problems.

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I hope you enjoyed this little overview of the benefits of vitamin B3 and found it useful. Comment down below what you think, and do you make sure to include it in your daily intake? Or share with us vitamin B3 sources we should check out!

Looking forward to reading your comments, sending you love and positive energy!!!