Vitamin PP, also called vitamin B3 and niacin It participates in over 300 biochemical reactions – it is essential in the process.
This vitamin is irreplaceable in many enzymatic reactions – takes part, among others, in the process of metabolism or energy production in mitochondria. It also has a role in the body’s absorption of coenzyme Q10. In addition regulates the level of bad LDL cholesterolsupports the functioning of the heart and improves blood circulation by dilating blood vessels.
It is also an important element in the process of protecting nerve cellswhich is important in the context of mental health and minimizing the risk of developing many diseases, including: depression.
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This element is necessary for the proper functioning of the body. According to the recommendations of the National Center for Nutrition Education, both adults and seniors should consume 16 mg per day for men and 14 mg for women. During pregnancy, this value increases to 18 mg per day.
This vitamin can be supplied to the body by consuming products rich in it or by taking supplements – importantly, it is better to consult the use of supplements with a doctor and not select the preparations yourself.
The most common symptoms of slight niacin deficiency are:
- skin problems,
- hair loss,
- thrush in the mouth,
- digestive problems,
- general fatigue.
Large deficiencies may lead to the development of pellagra. This disease causes, among others: skin redness, ulcers and disrupts the functioning of the digestive system. In some cases, vitamin B3 deficiency also affects well-being, causing anxiety or increasing the risk of depression.
Deficiencies of this vitamin often occur in seniorspeople consuming large amounts of simple sugars, white flour, coffee and alcohol. People who have problems with the absorption of nutrients by the body are at risk. A poor diet can also lead to deficiencies.
A well-balanced diet prevents niacin deficiency in most cases. A sufficient daily dose of vitamin B3 can be found, among others, in: in 100 g of brown rice and 120 g of salmon. Alternatively, it is e.g. 100 g of tuna and a tablespoon of sunflower seeds. High levels of this vitamin are found in most species, seeds, legumes, milk, liver and peanuts.
It is worth including these products in your diet and ensuring that you provide the appropriate dose of vitamin B3.
