Vitamin B3 is needed for the formation of red blood cells and for the synthesis of sex hormones. It supports the production of neurotransmitters, which carry nerve impulses through the body. The vitamin can also lower cholesterol levels and support growth.
A niacin deficiency can lead to a range of symptoms: tingling in the legs and hands, loss of appetite, headache, fatigue, dizziness, mood changes and skin that reacts strongly to sunlight.
The vitamin is recommended for a number of health problems, among them alcoholism, acne, hair loss, diarrhoea, bad breath and tooth decay, migraine, high blood pressure, leg cramps, stress and poor circulation.
Sources of vitamin B3 include pine pollen, dietary supplements, salmon, chicken, liver, canned tuna, peanuts and all whole grains.
It is worth noting that very high doses of niacin can cause unwanted effects, such as flushed skin and a feeling of heat. Follow the dosage recommended by a doctor or health professional.
Symptoms of deficiency
- tingling in the legs and hands
- loss of appetite
- headache
- fatigue
- dizziness
- mood changes
- skin that reacts strongly to sun exposure
Vitamin B3 is particularly recommended for
- alcoholism
- acne
- hair loss
- diarrhoea
- bad breath and tooth decay
- migraine
- high blood pressure
- leg cramps
- stress and poor circulation
Vitamin B3 is an important member of the B-complex group and matters for the body as a whole. So where do we find it in its natural form?
Natural sources of vitamin B3
- Pine pollen
- salmon — 17–18 mg / 100 g
- chicken — about 18 mg / 100 g
- liver — 17 mg / 100 g
- canned tuna — 12–13 mg / 100 g
- peanuts — 6–7 mg / 60 ml
- all whole grains — 5 mg / 30 g
