Vitamin PP also called vitamin B3 or niacin is essential for the proper functioning of the body. It is part of the group of 8 water-soluble vitamins in complex B and contributes to maintaining the health of the eyes, skin, hair and optimal functioning of the nervous system.
Vitamin B3 is a water-soluble vitamin that does not remain in our body for long because it is discharged through the urine.
Here are the benefits of vitamin PP:
Moreover, vitamin B3 contributes to lower cholesterol levels and plays an important role in normalizing blood sugar levels. It also contributes to the processing of body fat. There are studies that show that vitamin B3 is good for insulin metabolism and normalization of blood glucose levels, thus being an important vitamin for people diagnosed with diabetes. At the same time, there are researchers who have shown that it is essential in the process of blood coagulation and has a positive effect on the process of normalizing triglyceride levels. This also has the benefit of lowering bad cholesterol – LDL, and boosting good cholesterol – HDL. There are also studies that claim that it contributes to reducing oxidative stress, inflammatory process, both leading to atherosclerosis. At the same time, niacin helps to manage cholesterol in the body, which minimizes the risk of heart disease. Moreover, there are studies that claim that it can prevent certain types of skin cancer but also that it can reduce the symptoms characteristic of arthritis. Moreover, this vitamin plays a key role in the production and restoration of DNA, in addition to acting as a powerful antioxidant. Niacin performs the crucial task of converting carbohydrates, proteins and fats into energy. Vitamin B3 helps to create sex hormones for people suffering from sexual disorders, such as erectile dysfunction and impotence.
The main symptoms and signs of vitamin B3 deficiency:
- lack of appetite,
- frequent skin infections,
- digestive problems,
- muscle weakness,
- frequent fatigue,
The best sources of vitamin PP or vitamin B3 are: chicken breast, tuna, beef, salmon, peanuts, oats, whole grains, yogurt, chicken liver, turkey meat, eggs, yeast, nuts, avocado , spinach, mushrooms.
The recommended daily dose of vitamin B3 is 2 mg for children 0-6 months, 4 mg for children 6-12 months, 6 mg for children 1-3 years, 8 mg for children 4-8 years, 12 mg for boys between 9-13 years and 16 mg for boys over 14 years, 12 mg for girls between 9-13 years and 14 mg for girls over 14 years, 18 mg for pregnant women and 17 mg for breastfeeding women.