Vitamin B3 has a good resistance to cooking but can be lost in cooking water.
It plays a role in energy release, supporting a normal energy metabolism, and in maintaining normal skin. It is also involved in proper nervous system function.
Vitamin B3 or vitamin PP (Pellagra Preventing) or niacin is a water-soluble vitamin. This vitamin is resistant to heat, oxidation and light. It is one of the rare vitamins produced by the body (by the gut flora and liver from tryptophan, an amino acid obtained from dietary sources). However, the amounts produced are insufficient to meet daily requirements; therefore, this vitamin is mainly obtained from dietary sources. The uptake takes place in the small intestine, but very low levels of vitamin B3 are stored in the body, meaning that daily intake is necessary.
Roles
The functions of vitamin B3 are based on its action as a coenzyme. Source of energy: vitamin B3 supports a normal energy metabolism. Vitamin PP supports normal psychological functions such as memory, reasoning and concentration. Vitamin B3 helps maintain normal skin.
Requirements
Requirements are higher for pregnant women and breastfeeding women. However, during the gestational period, it is nonetheless recommended only to take supplements in the event of known deficiency and, when breastfeeding, supplementation should be avoided as no data is available on the transfer of vitamin B3 into breast milk.
Table of RNI (Reference Nutrient Intakes) for vitamin B3 :