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Vitamin B3 (Niacin)
Niacin (also referred to as nicotinic acid, nicotinamide, or niacinamide) is a water-soluable vitamin; and unlike most other B-group vitamins, it can be stored in the liver. Niacin is essential in the conversion of carbohydrates, proteins, and fats into energy. It promotes normal appetite and digestion, and helps your body deal with psychological stress.
Niacin deficiency causes a disease known as pellagra, the symptoms of which are diarrhoea, dermatitis and dementia, and if left untreated death. Luckily, pellagra is extremely rare in most Western countries.
The human body is not solely dependant on dietary sources of niacin. The body can also convert tryptophane (an essential amino acid found in some proteins) into niacin. Because of this niacin is measured in niacin equivalents. One niacin equivalent is equal to one milligram of niacin or sixty milligrams of tryptophane. An adult who consumes 58 grams of mixed animal and vegetable protein receives about 12 niacin equivalents from this source alone.
Large doses of niacin (several hundred milligrams or more) can cause flushing of the skin, intense itching, abnormal liver function, elevated blood sugar, elevated uric acid levels, and cardiac arrhythmias (heart beat irregularities). Nicotinamide (another form of niacin) is much less toxic.
Good sources of niacin include vegemite, fish (especially canned tuna), liver, peanuts and peanut butter, poultry, meat, wholemeal breads and cereals, and potatoes. Good sources of tryptophane include fish, lean meat (especially veal), milk and eggs. Dried pumpkin seeds, sesame seeds and almonds are extremely high in tryptophane.
Content & Updated by Reps Mags (MNU)