Wissenswertes

Niacin: Why vitamin B3 is so important

Niacin, also known as vitamin B3, is important for various bodily functions. There are also some 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 group of B vitamins and is water-soluble . Niacin is a collective term for nicotinic acid (pyridine-3-carboxylic acid) and nicotinamide/niacinamide (pyridine-3-carbamide), as well as compounds derived from them. The human body can convert these two forms into one another and can also synthesize niacin from the amino acid tryptophan in the liver. In addition, some foods contain niacin.

Niacin equivalents

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

Niacin daily requirement

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

Our MucosaFit dietary supplement contains 32 mg of niacin equivalent per daily serving (2 capsules). The product is free of unnecessary additives, vegan, laboratory tested, and suitable for low-histamine, low-fructose, gluten-free, and lactose-free diets .

Niacin deficiency

Niacin deficiency is extremely rare in Germany. However, it is common in countries where grains low in niacin, such as millet and maize, are staple foods. Alcohol abuse, chronic diarrhea, liver cirrhosis, and anorexia also increase the risk of niacin deficiency. Typical deficiency symptoms include:

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

  • Depression

Woman sitting on a sofa

Niacin side effects in case of niacin excess

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

  • Eye damage leading to blindness
  • elevated blood lipid levels
  • High blood pressure
  • Gastrointestinal problems
  • Liver damage
  • Glucose intolerance
  • Jaundice
  • Diarrhea
  • nausea

  • Vomit

It is virtually impossible to cause a niacin overdose through a normal diet . Only excessive intake of nutritional supplements, niacin-fortified medications, and foods can lead to an overdose. Niacinamide very rarely causes side effects , while high amounts of nicotinic acid cause the symptoms mentioned above.

Niacin and its effects

Niacin contributes to various functions in your body :

  • to reduce tiredness and fatigue
  • to normal functioning of the nervous system
  • normal psychological function
  • to maintain normal mucous membranes
  • for maintaining normal skin

  • to a normal energy metabolism

potatoes

Niacin in food

There are several low-histamine foods that contain niacin. Even with prolonged storage and heating, very little niacin is lost. Using the cooking water can also help prevent niacin loss. Animal-based foods primarily contain nicotinamide, which is released during digestion, while plant-based foods contain nicotinic acid. Niacin from plant-based foods is absorbed less efficiently than that from animal-based foods. Protein-rich foods are rich in tryptophan; however, the niacin content from these foods varies considerably from person to person and is often low. To meet your niacin needs, consume the following low-histamine foods :

  • Fish like salmon
  • Meat such as poultry and beef
  • Milk
  • egg yolk
  • Mushrooms (1)

  • potatoes

In grains, niacin is mostly bound, which means it cannot be processed by the human body.


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