Vitamin B3 plays an important role in the energy supply of cells and in functioning of the nervous system. It is also important for a healthy skin. This vitamin is good for blood circulation and stimulates healthy cholesterol levels. Vitamin B3 is part of the vitamin B complex.
Vitamin B3 is found in meat, fish, cereals, potatoes, nuts, seeds, fruits and vegetables. Peanuts are high in vitamin B3. The body can create vitamin B3 partly by itself from the amino acid tryptophan (building block of proteins).
- Good for memory, concentration, learning performance and state of mind.
- Helps in case of fatigue and supports energy levels. Vitamin B3 is required to release energy from high-carbohydrate foods.
- Positive effect on functioning of the nervous system.
- Important for skin and mucosa.
- Positive effect on the digestive tract, helps to regulate blood sugar.
- Can heal damaged cartilage.
- Inhibits inflammation.
- Ensures a healthy skin.
The chance of shortage in Western society is very small. The diet contains a large amount of vitamin B3 there. In some parts of the world, where maize is the main food, a shortage can more easily occur. This may lead to pellagra, a disease accompanied by skin disorders, diarrhea and dementia.
An overdose of vitamin B3 doesn’t easily occur, but people should be careful with supplements that contain lots of vitamin B3. These may lead to blood vessel dilation in the skin (hot flushes). A very high dose of vitamin B3 can cause damage to the liver and eyes.
- Vitamin B3 is fairly good resistant to heating, light and oxidation.
- This vitamin can be stored in the liver.