{"id":4937,"date":"2022-07-27T12:33:03","date_gmt":"2022-07-27T04:33:03","guid":{"rendered":"https:\/\/paulstokes.com.au\/?p=4937"},"modified":"2023-04-30T22:58:05","modified_gmt":"2023-04-30T14:58:05","slug":"vitamin-b3-niacin-nutrient-spotlight-food-sources-and-intake","status":"publish","type":"post","link":"https:\/\/paulstokes.com.au\/vitamin-b3-niacin-nutrient-spotlight-food-sources-and-intake\/","title":{"rendered":"Vitamin B3 | Niacin | Nutrient Spotlight | Food Sources and Intake"},"content":{"rendered":"
We continue with our nutrient spotlight journey through the B vitamins by taking a look at vitamin B3. More commonly known as niacin, as well as niacinamide, nicotinamide and nicotinic acid. Niacin is one of the ‘big hitters’ in metabolism. After all, we need vitamin B3 for a large number of biochemical reactions in our bodies. Further still, we also need relatively large amounts for optimum health.<\/p>\n
Pure niacin is a white needle-like crystalline substance which easily dissolves in water. However, unlike most other vitamins, niacin remains stable at high temperatures. Therefore, cooking doesn’t break it down in the same way as other vitamins. For example, up to 120 degrees C – even in the presence of oxygen.<\/p>\n
To clarify, niacin is actually the common name given to two compounds; nicotinic acid and niacinamide. Our body can easily convert both of these to the biologically active form. However, despite the similarity in name, neither of these compounds is related to the drug nicotine.<\/p>\n
Niacin is absolutely critical for energy production. In particular, it’s required for 2 coenzymes known as NAD and NADP.<\/p>\n
These enzymes are at the heart of the energy-releasing pathways in carbohydrate and fat metabolism. Specifically, these enzymes help to shuttle hydrogen and electrons in redox reactions. You may remember back to your high school chemistry days – redox reactions are a combination of reduction and oxidation.<\/p>\n
Our body releases and harnesses chemical energy from the foods we eat. Overall, niacin functions in more than 50 metabolic reactions.<\/p>\n
Additionally, we also use vitamin B3 to process amino acids. Likewise, we use niacin to synthesise body fats as well as metabolise several drugs and toxins. Finally, we even use vitamin B3 to form new red blood cells.<\/p>\n
Guidelines vary between different countries.<\/p>\n
In the UK, the Reference Nutrient Intake (RNI) for niacin<\/a> is 17mg per day for 19-50-year-old men, and 16mg per day for those who are older. By comparison, the figures for women are 13mg and 12mg per day for the same respective age groups. Additionally, lactating women are advised to consume an extra 2mg per day on top of their normal requirement,<\/p>\n Meanwhile, in the United States, the Recommended Dietary Allowance (RDA) for niacin<\/a> is 16mg for men and 14mg for women. Again, lactating women are advised to consume higher amounts, this time by an additional 3mg per day. Whereas pregnant women are advised to meet an RDA of 18mg of vitamin B3 per day.<\/p>\n Likewise, in Australia, the Recommended Dietary Intake (RDI) for niacin<\/a> is similar to the US at 16mg and 14mg for men and women respectively. Figures for pregnant and lactating women are also similar to the United States RDAs.<\/p>\n [TABLE]<\/p>\n In either case, it’s important to remember that these are generally the minimum recommendations. In general, due to their water solubility, B vitamins tend to be fairly non-toxic. Since niacin is essential for energy production in food metabolism pathways, we often require more. For example, in athletes and other active people with high-calorie intakes upwards of 3,000 kcal per day, more niacin may be necessary.<\/p>\n READ ALSO: Q&A: How can two people burn different calories doing the same activity?<\/a><\/p>\n The best sources of vitamin Br (niacin) are protein foods such as liver, kidney, beef, chicken, nuts, milk and eggs. Additionally, whole grain unrefined bread and cereals are quite good sources, as are some vegetables. However, most fruits are a poor source of niacin. Furthermore, processed or refined foods, especially sweets and sugary foods are very poor sources.<\/p>\n In general, white bread and flour products are reasonable sources, but only because white flour is fortified.<\/p>\n Although we label niacin a vitamin, our body can synthesise B3 from the amino acid tryptophan. In particular, this source provides on average around half of our needs. In fact, tryptophan comprises around 1% of dietary protein and each 60mgs of tryptophan is equivalent to 1mg of niacin.<\/p>\n Therefore, 100 grams of dietary protein can supply around 16mg of niacin. This explains why some tryptophan-rich proteins such as milk and eggs are especially good sources of niacin.<\/p>\n A severe niacin deficiency leads to pellagra, a serious condition characterised by 3 ‘D’s:<\/p>\n The 4th ‘D’ is death.<\/p>\n However, less severe deficiencies may cause symptoms such as poor memory, headaches, fatigue and irritability.\u00a0 Also, nausea and loss of appetite, tender gums, rough or inflamed skin, anxiety or tension and depression may result.<\/p>\n Undoubtedly, people on very low-calorie diets are most at risk of a low niacin intake. Additionally, if you are on a low-protein diet, you may have to take care to ensure you get enough vitamin B3.<\/p>\n Furthermore, diets high in junk food and highly processed or sugary, refined foods are at risk of not meeting their recommended niacin intake.<\/p>\n Finally, it’s worth noting that heavy alcohol consumption depletes niacin levels too.<\/p>\n For the most part, niacin in the form of nicotinamide is relatively non-toxic.<\/p>\n Even in large doses, supplementing up to 900mg per day for long periods of time is generally safe. That’s according to Australia’s national guidelines, as well as advice from the European Commission (2002).<\/p>\n However, niacin supplemented as nicotinic acid can produce vasodilation and flushing of the skin. Especially when doses exceed 30-40mg per day, and this can be uncomfortable.<\/p>\n Those with a history of liver problems, diabetes, gout, ulcers and migraine headaches should also avoid high doses of niacin in the form of nicotinic acid.<\/p>\n <\/p>\nDietary Guidelines for vitamin B3 | niacin intake in the UK, USA and Australia<\/h3>\n
Where can I find vitamin B3 in my diet? Which foods are rich sources of niacin?<\/h2>\n
What are the symptoms of niacin deficiency? What happens if I don’t get enough vitamin B3?<\/h2>\n
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Who should take the most care to regulate their vitamin B3 | niacin intake?<\/h2>\n
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\n Food<\/td>\n Niacin Content
\n(milligrams) per 100 grams of edible
\nportion*
\n(includes niacin available
\nfrom tryptophan)<\/td>\n<\/tr>\n\n Milk<\/td>\n 0.81<\/td>\n<\/tr>\n \n Cheddar Cheese<\/td>\n 5.47<\/td>\n<\/tr>\n \n Beef Steak<\/td>\n 10.06<\/td>\n<\/tr>\n \n Roast Chicken Breast<\/td>\n 17.70<\/td>\n<\/tr>\n \n Grilled Barramundi<\/td>\n 9.34<\/td>\n<\/tr>\n \n Pork Chop<\/td>\n 10.52<\/td>\n<\/tr>\n \n Baked Beans<\/td>\n 1.48<\/td>\n<\/tr>\n \n Peas (frozen)<\/td>\n 2.02<\/td>\n<\/tr>\n \n Tuna (canned, drained)<\/td>\n 18.18<\/td>\n<\/tr>\n \n Strawberries<\/td>\n 0.25<\/td>\n<\/tr>\n \n Carrots (raw)<\/td>\n 0.16<\/td>\n<\/tr>\n \n Lettuce (iceberg)<\/td>\n 0.11<\/td>\n<\/tr>\n \n Peanuts (roasted)<\/td>\n 22.85<\/td>\n<\/tr>\n \n Potatoes (baked with skin)<\/td>\n 2.44<\/td>\n<\/tr>\n \n *Figures supplied by the Australian Food Composition Database<\/a> and AusFoods 2019
\n<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nCan I get too much vitamin B3 | niacin?<\/h2>\n