Vitamin B3 | enutrition.me

Vitamin B3 | Niacin

Niacin | The nutritional sources of niacin | Vitamin B3

Niacin (Vitamin B3) | For our bodies’ Energy and Metabolism & Anti-oxidation Defense

Niacin is also known as Vitamin B3. Niacin is an essential nutrient obtained daily from our diet.

Niacin is a water-soluble vitamin found naturally in some foods and additives and is also available as a supplement.

Niacin is essential for the development and function of body cells. Vitamin B3 works in the body as a coenzyme. More than 400 enzymes in the human body depend on niacin for various biological reactions.

What does Niacin (vitamin B3) do in our bodies?

Niacin is vital in human metabolism, including cell growth and energy production.
Niacin helps convert macro-nutrient carbohydrates, protein, and fats into energy to sustain cell functions.
In addition, niacin is required to create and repair DNA, maintain genome integrity, cellular communication, and control gene expression.
Furthermore, niacin also exerts antioxidant effects to protect cells from oxidative damage.

Good food sources of niacin.

Niacin is present in a wide variety of foods, including the following:

Animal-based and plant-based foods high in protein provide niacin: poultry, beef, fish, animal organ meats, and nuts. In addition, legumes and grains are good food sources of niacin.

Niacin is also present in enriched and fortified foods, such as bread and cereals

The top 12 good natural food sources of niacin:

Beef liver
Chicken
Turkey breast
Salmon
Tuna
Pork
Beef
Brown rice
Peanuts
Potato
Sunflower seeds
Whole wheat baked goods

Enriched:

Here, we would like to explain the term “enriched”:

Enriching means adding the original nutrients back into processed foods. For example, riboflavin was lost during the various grains processing and added to the manufactured grain products. Therefore, there are riboflavin-enriched flour and other grain products.

Fortified:

"Fortified": What does "fortified" mean?

"Fortified" means a food to which nutrients are added that were not present originally or nutrients are added that increase the amount already present.

What is Niacin Equivalent?

Niacin recommendations are given in NE. NE denotes niacin equivalents.
This is because niacin comes from two sources: niacin itself and tryptophan, part of which converts to niacin.
Tryptophan is an amino acid from food protein.
Our bodies can make niacin from tryptophan.
Human bodies can make one milligram of niacin from sixty milligrams of tryptophan.
This explains that one niacin equivalent (NE), one NE equals one milligram of niacin or 60 milligrams of tryptophan.

NE: niacin equivalent

one NE= one milligram of niacin

one NE= 60 milligrams tryptophan

What is tryptophan?

Tryptophan is the precursor or raw material of niacin.
Tryptophan is an amino acid that is obtained from our food.
About one weight percentage of the total protein we intake daily can be converted to tryptophan.
And approximately 60 milligrams of tryptophan are needed to make 1 milligram of niacin.

Niacin and Healthful Diets

Our nutritional needs should be met primarily through foods because foods provide various nutrients and other healthy components. Foods contain vitamins, minerals, dietary fiber, and other nutrients that are beneficial for our health. In some situations and cases, fortified foods and dietary supplements are helpful when it is impossible to meet the needs for one or more nutrients.

A healthy dietary pattern was described by “The Dietary Guidelines for Americans” as one that:

Includes a variety of vegetables; fruits; grains, and whole grains; milk, yogurt, cheese; and oils. Enriched grains, many whole grains, vegetables, fruits, and dairy products contain some niacin.
Includes various protein foods, such as lean meats; poultry; eggs; seafood; beans, peas, lentils; nuts and seeds; and soy products. Beef liver, beef, chicken, and turkey are excellent sources of niacin. Many legumes, nuts and seeds, and soy products give some niacin.
Limits foods and beverages higher in sodium, added sugar, and saturated fat.
Limits alcoholic beverages.
Stays within your daily calorie needs.

Recommended Amounts of niacin:

RDA means Recommended Dietary Allowances. RDA is the average daily intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals; RDA is often used to plan nutritionally adequate diets for individuals.

The RDA for men and women aged fourteen and older is 16 milligrams NE and 14 milligrams NE, respectively.

During pregnancy (for 14-50-year-old females), the RDA increases to 18 milligrams NE; during breakfast feeding (for 14-50-year-old females), it is 17 milligrams NE.

However, do not overtake niacin. The tolerable upper intake level (UL) is the maximum daily intake unlikely to cause adverse health effects.

The UL of niacin is 30 milligrams NE for 14-18 years, and the UL for people 19 and older is 35 milligrams NE.

ULs for niacin that apply only to supplemental niacin for healthy people. The ULs do not apply to people taking niacin under medical supervision.

RDAs for niacin as milligram of niacin equivalents (NE). One NE is equivalent to one milligram or 60 milligrams of the amino acid tryptophan (the body can convert tryptophan to niacin).

The AI for infants from birth to 6 months is for niacin alone. The AI for niacin is equivalent to the mean intake of niacin in healthy breastfed infants. For infants 7-12 months, the AI for niacin is in milligram NE and is based on amounts consumed from breast milk and solid foods.

Recommended dietary allowances (RDAs) for vitamin D.

The daily upper limits for niacin from dietary supplements are listed below.The ULs does not apply to individuals who are receiving supplemental niacin under medical supervision.