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Diet and Nutrition 2023

Benefívitamin B3 benefits

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Benefívitamin B3 benefits
Benefívitamin B3 benefits

Niacin, also known as vitamin B3, performs functions in the body such as improving blood circulation, relieving migraines, lowering cholesterol and improving diabetes control.

This vitamin can be found in foods such as meat, chicken, fish, eggs and vegetables, and is also added to products such as wheat flour and corn flour. See full list here.

Thus, adequate consumption of niacin is important to maintain the proper functioning of the following functions in the body:

  • Lower cholesterol levels;
  • Produce energy for cells;
  • Maintain cell he alth and protect DNA;
  • Maintain the he alth of the nervous system;
  • Maintain the he alth of the skin, mouth and eyes;
  • Prevent mouth and throat cancer;
  • Improve diabetes control;
  • Improve arthritis symptoms;
  • Prevent diseases such as Alzheimer's, cataracts and atherosclerosis.

In addition, niacin deficiency causes the appearance of pellagra, a serious disease that generates symptoms such as dark spots on the skin, severe diarrhea and dementia. See how your diagnosis and treatment is made.

Recommended amount

The recommended daily amount of niacin consumption varies by age, as shown in the following table:

Age Niacin amount
0 to 6 months 2 mg
7 to 12 months 4 mg
1 to 3 years 6 mg
4 to 8 years 8 mg
9 to 13 years old 12 mg
Men from 14 years old 16 mg
Women from 14 years old 18 mg
Pregnant women 18 mg
Breastfeeding women 17 mg

Niacin supplements can be used to improve the control of high cholesterol according to medical advice, and it is important to note that they can cause side effects such as tingling, headache, itching and redness of the skin.

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