Nicotinic Acid - a Few Words about Vitamin PP

Niacin, also known as vitamin B3 or PP, refers to two chemical compounds: nicotinic acid and its amide, nicotinamide. Unlike other members of the vitamin B group, vitamin B3 is an endogenous substance, meaning that the human body is capable of producing it on its own. However, this process requires the substrate tryptophan, an organic chemical compound that belongs to the group of proteinogenic amino acids. Unfortunately, the amounts of niacin produced by the body are too small to meet the daily needs of an average person. Moreover, tryptophan is an exogenous amino acid, meaning it cannot be produced by human metabolism. Therefore, vitamin B3 should be obtained through diet.

Niacin is primarily one of the components that form two highly significant coenzymes: NAD and NADP. Each of these, by combining with a protein, generates an enzyme called an oxidoreductase. Oxidoreductase is a compound that inseparably influences the metabolism of all fundamental macronutrients in our diet - proteins, fats, and carbohydrates. Niacin supplementation also brings benefits for the immune system. Research suggests that systematic use of vitamin B3 leads to an increase in the number of neutrophils. These are white blood cells that enable the destruction of pathogenic microorganisms in the form of bacteria. Vitamin PP also contributes to the improved functionality of the central nervous system. Increased activity in the mitochondria nuclei, located in the nucleus accumbens, leads to improved mental condition, manifesting in: increased self-confidence, reduced stress effects, and limited anxiety. However, the properties of niacin do not end there. Scientists also mention a few other effects resulting from the systematic use of vitamin B3. These include: normalization of the production and secretion of gastric juice; enhancement of detoxification mechanisms; participation in the production of certain hormones (e.g., insulin, thyroxine); involvement in the synthesis of red blood cells; improvement of skin, hair, and nail condition; reduction of LDL cholesterol levels or increase in HDL cholesterol content.

A deficiency of niacin is a very rare and dangerous condition. It can be caused by extreme situations such as hunger or malnutrition, or when the body does not receive enough tryptophan, which limits the synthesis of vitamin PP. There is also a group of risk factors that can lead to avitaminosis, such as excessive alcohol consumption, long-term use of antituberculosis drugs, problems with the absorption of nutrients, Hartnup's disease, or a high demand for vitamin B3 in case of an unbalanced diet. The main reason for a deficiency of vitamin B3 is the disease pelagra. Pelagra is a very rare disease, but the risk still exists. The name of this disease comes from the Latin word pell agra, which means rough skin. In case of an excess of vitamin B3, the body excretes it without problems with urine. However, there is a risk of overdose and causing serious side effects such as headaches, expansion of blood vessels, skin redness, loss of appetite, digestive disorders, liver damage and increased uric acid levels. Long-term use of vitamin B3 can also lead to visual problems, such as changes in the macula and retina, or even loss of vision. It is also worth noting that long-term use and excessive doses of vitamin B3 are dangerous for pregnant and breastfeeding women.

As previously stated, despite the endogenous nature of nicotinic acid, it is a compound that requires additional supplementation. The most effective way to supplement the lack of vitamin B3 is to have a well-balanced diet that uses products containing not only high levels of nicotinic acid, but also essential for the production of tryptophan. What should then be on the diet of a person who has to take care of proper levels of niacin in the blood? To the main sources of nicotinic acid belong products rich in animal protein. The first place is occupied by lean meats such as beef, chicken or turkey. However, offal (e.g. heart or liver), pork or beef should not be neglected either, since the doses contained are also high. Also eggs, some fish species (e.g. salmon, mackerel or tuna), as well as dairy products such as cottage cheese or skimmed milk are suitable as natural sources of nicotinic acid. In the case of plant sources of niacin, one should mention: broccoli, beans, lentils, mushrooms, dried apricots, sunflower seeds or some herb species (e.g. watercress, alfalfa, mint, nettle and chamomile). It is also worth mentioning that niacin supplementation should be combined with the use of chromium. The use of this element allows for even better absorption of vitamin B3 from food.