Why is niacin important for the body?

Niacin is a water-soluble compound belonging to the B vitamins. It is also known as vitamin PP or vitamin B3. Like all other B vitamins, it participates in many biochemical reactions in the human body. It primarily affects energy levels, improves thought processes and has a beneficial effect on the skin, nails and hair. Its deficiencies can be strongly felt, so it is important to prevent its deficiency in the body. If you are wondering what niacin helps with and why it is so important for the proper functioning of the body, we invite you to read the following article.

Niacin - its role in the body

Niacin performs many very important functions in the human body. It is believed that we need niacin in our bodies more than any other vitamin in the B group. Niacin is essential for the functioning of sex hormones, as it is involved in their synthesis. In addition, vitamin B3 is responsible for combining and breaking down fats, amino acids and carbohydrates, and what is more, it enables the production of energy from these macronutrients. This means that niacin affects our well-being and energy levels, as its deficiency manifests itself primarily in a severe drop in mood and reduced motivation to act.

Vitamin B3 also has the ability to lower blood cholesterol levels, especially the unfavourable LDL and triglyceride fractions. Niacin is also necessary for the production of erythrocytes, whose primary function is to transport oxygen from the lungs to all tissues. It also protects nerve cells, thus being responsible for a person's mental state.

The effect of niacin on the skin

In addition to the above-mentioned functions of niacin in the body, it is worth mentioning the beneficial effects of this vitamin on the skin, hair and nails. This is why women so often reach for supplements containing niacin. Vitamin PP has the ability to stimulate hair follicles to grow, which results in thicker hair. In addition, people who maintain adequate levels of niacin in their bodies may notice stronger and healthier hair. Of course, this is provided that there are no other vitamin or mineral deficiencies in the body.

Another part of the skin whose condition is improved by niacin is the nails. Taking niacin supplements and eating foods rich in this vitamin improves the hardness of the nails and significantly improves their overall condition. This is why niacin supplementation is so often recommended for women who have undergone manicures with hybrid nail polish for a long time.

Vitamin B3 also has a sensational effect on the condition of the skin, evening out its tone, improving its blood supply and eliminating the first signs of ageing. Its beneficial effect on the skin is appreciated by manufacturers of facial care cosmetics, who add it to their products. In creams and serums, niacin is found under the name niacinamide. Importantly, it can be used on dry and dehydrated skin, as well as problematic and oily skin, making it a universal ingredient suitable for all skin types.

Cosmetics enriched with niacinamide have anti-inflammatory properties, so they should be a regular part of acne-prone skin care, including skin that is prone to excessive sebum secretion. In addition, niacinamide delays the skin ageing process, thus preventing the formation of wrinkles and loss of elasticity and flexibility. What is more, vitamin B3 is beneficial for dry and flaky skin, as it has the ability to rebuild the hydrolipid layer of the epidermis.

Where is niacin found?

Niacin is found in food, but people who, despite consuming products rich in this vitamin, feel its deficiency, should implement additional supplementation. This is important because the human body is not able to produce sufficient amounts of niacin on its own. However, it is worth planning your diet in such a way as to prevent an insufficient supply. Foods rich in niacin include:

• Meat, especially poultry and pork,
• Fish such as trout, tuna and mackerel,
• Pumpkin and pumpkin seeds, ideal as an addition to salads or soups,
• Peanuts and almonds,
• Wholemeal bread,
• Legumes, such as beans,
• Tofu,
• Yeast,
• Wheat bran and oatmeal.

These products are widely available and easy to use in home cooking. A diet rich in niacin should include animal products, but if you do not consume them, tofu or legumes are excellent substitutes.

Vitamin B3 and the liver

The liver is responsible for removing toxins from the body. It acts as a filter, trapping substances that are harmful to the body and cleansing the blood of them, which as a result is free of toxic metabolic products. Abnormal liver function can cause painful cramps, loss of appetite, severe nausea and diarrhoea. It turns out that niacin is important for this organ. It helps the liver excrete harmful substances, such as alcohol. However, it should be mentioned that an excess of vitamin PP in the liver can lead to necrosis. This occurs when its daily intake exceeds 35 mg per day over a long period of time.

Niacin dosage

The dosage of vitamin PP, like any other vitamin, depends primarily on gender and age. The average values are as follows:

• Children from birth to 6 months of age - 2 mg per day,
• Children up to 12 months of age - 4 mg,
• Children up to 3 years of age - 6 mg,
• Children up to 8 years of age - 8 mg,
• Children up to 13 years of age - 12 mg,
• Teenagers up to 18 years of age – girls 14 mg, boys 16 mg,
• Adult women – 14 mg,
• Adult men – 16 mg,

A separate group are breastfeeding and pregnant women, whose niacin requirements are higher than those of adult women who are not currently pregnant. Pregnant women should ensure they consume approximately 18 mg of niacin per day, and breastfeeding women 17 mg.

Symptoms of niacin deficiency

The supply of all essential vitamins and minerals is necessary for the proper functioning of the entire body. This is also true for niacin, as both excess and deficiency can be very harmful to health. We already know that an excess of vitamin PP can lead to liver problems, cause severe fatigue and increase blood sugar and bad cholesterol levels. But what are the symptoms of niacin deficiency?

The first signs of deficiency may be noticeable on the skin. It loses its elasticity and a pigmentation rash can be observed on its surface. Sunlight can also cause problems, leading to discolouration that is virtually impossible to remove, as well as rough skin. These are textbook symptoms of pellagra, which unfortunately leads to many other serious health consequences.

Niacin deficiency also affects our digestive tract, which in turn affects the frequency of bowel movements. Too little niacin often causes nausea, diarrhoea or, conversely, painful and problematic constipation.

An insufficient supply of vitamin PP also manifests itself in apathy, irritability, loss of energy and fatigue, often accompanied by severe headaches. In extreme cases, niacin deficiency can lead to depression, anxiety and memory problems. That is why it is so important to plan your daily menu in such a way that it includes foods rich in niacin.

Bibliography

‘Water-soluble vitamins’ H. Korytowska, University of Technology and Life Sciences in Bydgoszcz

‘B vitamins - natural sources, role in the body, effects of avitaminosis.’ A. Gryszczyńska, Institute of Natural Fibres and Medicinal Plants in Poznań, Medicinal Plants Department

‘Modern combinations of active ingredients as methods of combating the signs of ageing.’ P. Rzepa, W. Barszcz, W. Hetman, P. Mielniczuk, W. Dalmata, Department of Cosmetology and Aesthetic Medicine, Medical University of Lublin