Vitamin B3, also known as niacin - water-soluble vitamin, which is not affected by high temperature or acid or alkali or strong ultraviolet radiation. The reason is that the vitamin B3 molecule comprising nitrogen, is very simple in their chemical structure. Nature has made it extremely mobile. In the 70 trillion cells of the human body, it is so important that she needed as quickly as possible to go from the food mass to the body's cells. A simple chemical structure of this substance helps the fact that free radicals are not so easy to catch the vitamin in the blood stream and destroy it, as is often the case with "large" molecules.

These amazing properties of vitamin B3 make it especially valuable. Like other water-soluble vitamins, vitamin B3 can not accumulate in the body have been washed with the blood and excreted in the urine. But as our body clock needs in this matter, you must make sure that it is always present in the food.

Functions of vitamin B3

Vitamin B3 - a component of the B-complex, which plays an important role in energy production (it is involved in more than half a hundred reactions, during which the reserves of carbohydrates, fats and proteins are converted into energy). Furthermore, in the human vitamin B3 performs the following functions:

• normalizes blood cholesterol;
• dilates blood vessels, thereby eliminating delays circulation;
• essential for amino acid metabolism;
• normalizes digestion, the heart, stomach, duodenum;
• It ensures the normal functioning of the nervous system;
• It affects the synthesis of sex hormones, cortisol, thyroxine Thyroxine - the main thyroid hormone Insulin The principles of action of insulin - the science of saving lives ;
• It stimulates the secretory function of the pancreas Diabetes and pancreas - the things you need to know , Increasing its secret contents trypsin, amylase, lipase;
• involved in the formation of hemoglobin.

Vitamin B3 promotes the assimilation of protein from plant foods, so important in the diet of people who do not consume meat, fish, poultry, are on prolonged fasting and fasting.

Deficiency of vitamin B3

A sufficient intake of vitamin B3 from food - a pledge of normal work of the digestive system .  Deficiency of vitamin B3 leads to pellagra disease (also called the "disease of three D": dermatitis (skin inflammation), diarrhea (diarrhea) and dementia (dementia)) .  Pellagra has long been a particular disease, which was spread in the southern US .  Doctors noted that the incidence is higher among the poor, but its victims sometimes become rich .  Some families were observed multiple cases of pellagra, others have been no .  Doctors came to the traditional for that time concluded that pellagra is contagious and is provoked, in particular, poor hygiene .  Only at the beginning of the XX century, researchers have adjusted this opinion .  Pellagra was shown where people consume large amounts of breakfast cereal and corn, but almost did not eat meat - a typical pattern for the Old South .  But to obtain the necessary amount of vitamin B3 need a little meat and some variety in the diet, so now it is no longer a problem of shortage .

Symptoms of deficiency of vitamin B3:

• skin diseases;
• muscle aches;
• fatigue;
• irritability;
• dizziness;
• sleeplessness;
• lack of appetite;
• dry and pale lips;
• increased sensitivity of the gums;
• swelling of the tongue;
• bad breath.

With proper nutrition Proper nutrition - the basic precepts of healthy food   our food provide us with a sufficient amount of vitamin B3, as well as other B vitamins and essential trace elements. Natural sources of vitamin B3 are: dairy products, eggs, fish, tuna, beef, chicken, dates, avocados, tomatoes, carrots, green leafy vegetables, nuts, cereals and whole grain products.

Vitamin complexes - a combination of various vitamins and sometimes minerals that are normally present in foods and other natural sources. They take that to compensate or prevent nutritional deficiencies caused by illness, pregnancy, poor nutrition, digestive disorders, or other factors.

Safety measures

If you take them correctly, vitamin complexes are not harmless. Never exceed the recommended dose of vitamins and do not take more vitamin complexes at the same time, if this is not recommended by the doctor. Simultaneous administration of several similar products could cause an overdose and serious side effects.

Overdose of vitamins A, D, E and K can cause severe and even life-threatening side effects.

Many vitamin complexes contain minerals such as calcium, iron, magnesium, potassium, and zinc. Minerals, especially if taken in high doses, can cause side effects such as the formation of stains on the teeth, unusually frequent urination, stomach bleeding, uneven heart rate, confusion, muscle weakness, and general malaise.

Other symptoms of excessive use of vitamin complexes may include: stomach pain, vomiting, diarrhea, constipation, loss of appetite, hair loss, peeling skin, severe headache, muscle pain, joint pain Joint pain - how to understand what is going on? , Severe back pain, blood in urine, pale skin, changes in the menstrual cycle Changes in the menstrual cycle - a manifestation of a number of diseases .

Composition of vitamin complexes

Which substances should be part of a vitamin complex that really will do you good?

• Folic acid. This substance is necessary for pregnant women, as it helps to prevent the development of many birth defects in the child. The maximum effect can be achieved if we start taking folic acid before the planned conception. Furthermore, folic acid Folic acid - the value is hard to overestimate   lowers homocysteine ​​levels; elevated levels of this substance is associated with increased risk of cardiovascular disease and Alzheimer's disease. Finally, folic acid may reduce the risk of developing certain types of cancer, especially in people who abuse alcohol.
• Vitamin B12. Many people with age impaired ability to absorb vitamin B12 from food. For this reason, people over age 50 are advised to take vitamin complexes, which include this vitamin. Because it is contained mainly in animal products, vegans are also advised to take supplements of this vitamin.
• Vitamin D. In many regions of the worlds in the winter people do not have enough ultraviolet to get enough vitamin D. Use of sunscreen and avoidance of direct sunlight to prevent skin damage and prevents the synthesis of vitamin D. It is therefore recommended to choose vitamin complexes, which include the substance.
• Iron. Iron deficiency is a common problem among people of all ages, including children.

Furthermore, it is desirable that vitamin complexes containing vitamin A, C, E and C, magnesium, selenium, zinc.

Who should take vitamin complexes

Before you start taking vitamin complexes, consider that they are no substitute for a healthy diet Healthy eating - do not limit yourself to eating And, if necessary, take them, can harm. Vitamin complex is recommended for the following conditions:

• Pregnancy (for pregnant women developed specific prenatal vitamins);
• Eating disorders (anorexia or bulimia);
• Nutritional deficiencies in the diet;
• Certain chronic diseases;
• Food allergies.