Vitamin B3

Vitamin B3 or PP is also called niacin. It is involved in energy production within cells and in cell division. It participates in the production of red blood cells, the proper functioning of the bloodstream, and the oxygen supply to cells. By stimulating nerve cells, it promotes the production of certain neurohormones and is involved in serotonin synthesis. Vitamin B3 is also involved in the normal functioning of the digestive tract. Finally, it contributes to maintaining the integrity of the skin and mucous membranes.

Recommended Nutritional Intake (per day)

Infants: 3 mg - Children: 6 to 10 mg - Adolescent girls and women: 11 mg - Adolescent boys and men: 14 mg - Pregnant women: 16 mg - Breastfeeding women: 15 mg.

Natural sources of vitamin B3

Vitamin B3 is mainly found in liver, poultry, fish, legumes, whole grains, and certain vegetables. Moreover, the body is capable of synthesizing it from an essential amino acid called tryptophan (main sources: meat, fish, and eggs).

Sources of vitamin B3 per 100 g: Liver: 5 to 25 mg, Chicken: 14 mg, Tuna: 13 mg, Turkey: 11 mg, Salmon: 10 mg, Ginger: 9.62 mg, Almonds: 3.39 mg, Mushrooms: 3 to 5 mg, Raw red pepper: 1.3 mg, Avocado: 1.28 mg, Legumes: 0.6 to 1.7 mg, Whole grains: 0.9 to 1.7 mg, Potato: 0.5 to 1.5 mg.

Increased needs for vitamin B3

Sun allergy, serotonin problems (anxiety, mood fluctuations, anorexia/bulimia), cholesterol, and triglycerides. Supplementation should be done under medical treatment only.