What is vitamin B3?
Vitamin B3, also called niacin, is needed for the energy supply of the body. It converts carbs, fats and protein into the smaller pieces of energy your body needs to function. Besides that it helps with the production of fatty acids.
With a shortage of this vitamin you have a high risk of getting pellagra. This is a disease which causes skin disorders, diarrhea and dementia. But the chance at a shortage of this vitamin is extremely small.
The recommended amount of vitamin B3 is 17 milligrams per day for a male adult and for a female adult, this is 13 milligrams.
Where do I get Vitamin B3 from?
Vitamin B3 can be found in all kinds of food:
- Tuna [15,4 milligrams per 100 grams]
- (cow) Liver [15,3 milligrams per 100 grams]
- Chicken [14,8 milligrams per 100 grams]
- Peanuts [13,8 milligrams per 100 grams]
- Cow meat [9,0 milligrams per 100 grams]
- Chia seeds [8,8 milligrams per 100 grams]
- Sunflower Seeds [8,3 milligrams per 100 grams]
- Salmon [7,8 milligrams per 100 gram]
- Mushrooms [6,3 milligrams per 100 grams]
- Sardines [5,2 milligrams per 100 grams]
Vitamin B3 is necessary for a lot of crucial activities that take place in your body.
Your skin, your energy supply, your gut, they need you to eat your vitamins every day.
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