Vitamins are part of the family of essential nutrients necessary for the proper functioning of the body. These can be found in most foods, such as fruits, meats, vegetables, and dairy.
There are a variety of vitamins, among which are vitamin C, vitamin A, vitamin E, vitamin K and the complex of B vitamins, all of which perform fundamental tasks in the processes carried out by the body every day.
Vitamin B3, also known as niacin, is one of the compounds that are part of the B family, which stand out for their beneficial properties for health. In particular, explains the Office of Dietary Supplements, niacin helps transform food into the energy required by the body, as well as for the proper development and function of cells.
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Also, this vitamin is characterized by promoting good heart health, since the intake of niacin can increase the level of good cholesterol in the blood, as explained Medline Plus. So agrees the Office of Dietary Supplements, noting that some research has proven the benefits of niacin, in the form of nicotinic acid, in mitigating the risks of heart attack and stroke.
Among other health benefits, according to the University of Navarra Clinic, Vitamin B3 plays an important role in the functions of the nervous and digestive systems, as well as in the production of sex hormones.
Keep in mind that the main recommendation of the experts is to consult with the doctors about any change in the daily diet, especially if the possibility of including supplements in the diet is contemplated.
How does vitamin B3 contribute to skin health?
According to the portal on wellness better with health, vitamin B3, or niacin, also has important properties for the skin. This nutrient, which is part of the B complex family, is characterized by being used in different cosmetic products.
Even, the aforementioned portal points out, some research has suggested that this compound favors the treatment of skin conditions such as acne, as well as other inflammatory problems.
Regarding its benefits for the skin, experts point out that vitamin B3 contributes to recovering the luminosity of the skin. It can also help regenerate the dermis, keeping it hydrated so that it regains its firmness and elasticity, characteristics that lose over the years.
Among the foods rich in niacin are chicken breasts, tuna, corn tortillas, peanuts and salmon. Also, it indicates Medline Plus, Significant amounts of B3 can be found in milk, eggs, rice, and some legumes.
This is the recommended daily amount of B3 according to age
The Office of Dietary Supplements notes that The recommended amount of this vitamin per day depends on age and is measured in milligrams of niacin equivalent (NE), this unit represents the amount of vitamin B3 that is consumed as well as that produced by the body from other compounds such as Tryptophan present in some foods.
According to the guide, the recommended amounts are:
- From birth to 6 months of age: 2 mg
- Infants 7 to 12 months of age: 4 mg EN
- Children 1 to 3 years of age: 6 mg NE
- Children 4 to 8 years of age: 8 mg NE
- Children 9 to 13 years of age: 12 mg NE
- Male adolescents 14 to 18 years of age: 16 mg NE
- Adolescent girls 14 to 18 years of age: 14 mg EN
- Adult men over 19 years of age: 16 mg NE
- Adult females over 19 years of age: 14 mg NE
- Pregnant women and adolescents: 18 mg NE
- Breastfeeding women and adolescents: 17 mg NE