Niacin: Why vitamin B3 is so important

Niacin, also known as vitamin B3, is important for various bodily functions. There are also several low-histamine foods that contain niacin. You can find out which ones these are and what your daily requirement is here at HistaFood.

What is Niacin?

Niacin, also known as vitamin B3, belongs to the B-vitamin group and is water-soluble. Niacin is a collective term for nicotinic acid (pyridine-3-carboxylic acid) and nicotinamide/niacinamide (pyridine-3-carboxamide), as well as their derivatives. The human body can convert both into one another and can even produce niacin itself in the liver from the amino acid tryptophan. Additionally, some foods contain niacin.

Niacin Equivalents

Niacin equivalents refer to information regarding niacin intake as well as the niacin content in foods. Accordingly, niacin is not only obtained from food, but is also produced within the body itself. Tryptophan can be obtained from protein-rich foods and eventually converted into niacin. Approximately 1 mg of niacin is produced from 60 mg of tryptophan.

Daily Niacin Requirement

The total daily intake of nicotinamide should not exceed 900 mg/day, and that of nicotinic acid should not exceed 10 mg/day. Therefore, the Federal Institute recommends a maximum limit in dietary supplements of 160 mg of nicotinamide or 4 mg of nicotinic acid.

Our MucosaFit dietary supplement contains 32 mg of niacin equivalent in the daily dose of 2 capsules. The product is free from unnecessary additives, vegan, laboratory-tested, and suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.

Niacin Deficiency

In Germany, a niacin deficiency is extremely rare. However, deficiencies often occur in countries where low-niacin grains like millet and corn are the main food sources. Alcohol abuse, chronic diarrhea, liver cirrhosis, or anorexia also promote niacin deficiency. Typical deficiency symptoms include, among others:

• Mucosal changes in the gastrointestinal tract
• Skin changes
• Diarrhea
• Dementia

• Depression

Niacin Side Effects from Excess Niacin

An excess of niacin primarily has a negative effect on the skin. It can lead to acute and spontaneous flushing of the facial skin and hands, a sensation of heat, and skin itching (niacin flush). Furthermore, the following symptoms are possible:

• Eye damage up to blindness
• Elevated blood lipid levels
• High blood pressure
• Gastrointestinal complaints
• Liver damage
• Glucose intolerance
• Jaundice
• Diarrhea
• Nausea

• Vomiting

It is hardly possible to achieve a niacin overdose through a normal diet. Only excessive intake of nutrient supplements, medication enriched with niacin, and food products can cause an overdose. Niacinamide very rarely leads to side effects, whereas high amounts of nicotinic acid can cause the aforementioned symptoms.

Niacin and its Effects

Niacin contributes to various functions in your body:

• to the reduction of tiredness and fatigue
• to normal functioning of the nervous system
• to normal psychological function
• to the maintenance of normal mucous membranes
• to the maintenance of normal skin

• to normal energy metabolism

Our MucosaFit also contains niacin, which contributes, among other things, to the maintenance of normal mucous membranes. The formula is supplemented by other selected nutrients and ingredients such as biotin, zinc, L-glutamine, flaxseed, and fennel. MucosaFit is vegan, laboratory-tested, and free from unnecessary additives – and is also suitable for a low-histamine and low-fructose diet, as well as being gluten-free and lactose-free.

Niacin Foods

There are several low-histamine foods that contain niacin. Even after long storage and heating, hardly any niacin is lost. Niacin loss can also be prevented by using the cooking water. Animal-based foods primarily contain nicotinamide, which is released during digestion, while plant-based foods contain nicotinic acid. Niacin from plant sources is absorbed less efficiently than that from animal sources. Protein-rich foods are rich in tryptophan, but the coverage of niacin from these foods varies greatly individually and is low. To meet your niacin requirement, consume the following low-histamine foods:

• Fish like salmon
• Meat like poultry and beef
• Milk
• Egg yolk
• Mushrooms (1)

• Potatoes

In grains, niacin is largely present in a bound form, which means it cannot be processed by the human body.

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