Which vitamin B3 / niacin sources are there?

Welche Vitamin B3 / Niacin Quellen gibt es?

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Table of contents:

1 Which vitamin B3 / niacin sources are there?

2. what is vitamin B3?

3. tasks of vitamin B3 / niacin

4. what is the daily requirement of vitamin B3 / niacin?

5. conclusion

1 Which vitamin B3 / niacin sources are there?

There are many natural sources of vitamin B3 that can be incorporated into the daily diet. Especially a lot of niacin is found in animal products. There are numerous vegetable foods with a high vitamin content, but these are less easily digested by the human organism.

Animal sources: Salmon, tuna, mackerel, poultry

Vegetable sources: Potatoes, bread, coffee, mushrooms

Two. What is vitamin B3?

Vitamin B3 is an essential vitamin for the human organism. It is also known as niacin. The vitamin is found in all tissues of the human organism and is essential for the body. Niacin participates in the reactions in all body cells such as cell division and energy metabolism. In addition, it helps to build up and break down carbohydrates, fatty acids and amino acids. Processes such as signal transmission in the cell are dependent on niacin. Niacin helps the body, muscles and the renewal of skin and nerves to recover. Especially the muscle tissue, the nervous and digestive system and the repair of the nervous system are dependent on niacin. For this purpose it supports the formation of messenger substances in the brain, which transport information between the nerve cells. Niacin is also involved in the regulation of blood sugar.

3. tasks of vitamin B3 / niacin

  • Mobilisation of calcium
  • blood glucose regulation
  • Regulation of certain blood lipid values
  • muscle and skin integrity
  • Participation in respiration and energy metabolism
  • Participation in DNA replication

4. what is the daily requirement of vitamin B3 / niacin?

According to the recommendations of the German Nutrition Society (DGE), adults should take a daily amount of vitamin B3 / niacin of approx. 11 - 17 mg. Adolescents, as well as pregnant or breastfeeding women have the highest need of niacin. In general, factors such as age, sex, weight and energy requirements should be taken into account.

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5th conclusion: Which vitamin B3 / niacin sources are there?

Vitamin B3 is contained in both animal and vegetable foods. According to the DGE (German Society for Nutrition), the demand for niacin in Germany is largely covered by meat, bread and coffee. If you have a niacin deficiency, you should definitely change your diet and make sure you eat more niacin-rich foods.

Further sources:

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