Vitamin B3 (nicotinic acid, niacin, vitamin PP)
Vitamin B3 (most often called niacin, vitamin PP, nicotinic acid) – is involved in almost 60 metabolic processes associated with energy production and is therefore one of the most important vitamins a person needs.
Nicotinic acid is synthesized in the human body under the condition of the presence of tryptophan. Tryptophan is one of the key amino acids responsible for the production of nicotinic acid. If there is enough animal protein in human nutrition, he gets enough tryptophan and can produce up to 50% of the required niacin. The rest of the amount of niacin will be obtained directly from food.
Functions of vitamin B3 in the body
The main functions of vitamin B3 are the production of hormones, detoxification, regulation of blood cholesterol levels within normal limits, energy production, enlargement of small vessels and improvement of microcirculation.
Nicotinic acid is involved in the production of cellular energy, which means that it supports the function of the cardiovascular, nervous and immune systems.
Vitamin B3 also helps to transport enzymes that break down fats, carbohydrates and proteins, so that your body can effectively use all of these nutrients.
Products of animal origin:
Symptoms of vitamin B3 deficiency
Early symptoms of niacin deficiency:
Severe niacin deficiency causes pellagra. Pelagra have the following symptoms:
The daily requirement for vitamin B3:
At physical exertion a greater amount of vitamin PP is required – up to 50 mg per day.
Nicotinic acid in a dose of more than 50 mg can cause redness of the skin, dizziness, arrhythmia, nausea, vomiting, itching, dry skin, dry eye mucosa.
Since niacin is involved in the metabolic processes associated with energy production, it is extremely necessary in sports and bodybuilding to increase productivity.
Bodybuilders take nicotinic acid in a shock dose before the speeches to expand microvessels, increase blood flow and improve muscle nutrition. This gives the muscles a beautiful shape and strengthens the venous traction.
But in the process of training it is not recommended to use nicotinic acid in a dose greater than 50-100 mg, as it slows down the burning of subcutaneous fat. In this regard, during weight loss should not additionally take this vitamin.
Even if bodybuilders adhere to a diet low in niacin, the body can synthesize it from the amino acid tryptophan, which is abundant in turkey meat.