Research suggests that the surest way to lose weight and keep it off is to eat a healthy diet, eat fewer calories than you used to, and exercise every day. This, according to the National Institute of Diabetes and Digestive and Kidney Diseases, which is part of the National Institutes of Health of the United States (NIH, for its acronym in English).
Additionally, it is important to consume vitamins that help the proper functioning of the body, such as niacin (vitamin b3), because This helps the functioning of the digestive system, according to Medline Plus, the US National Library of Medicine.
Additionally, the SaberVivirTV portal indicated that a study coordinated at the Hospital de la Santa Creu i Sant Pau (IIB Sant Pau) revealed that vitamin B3 “acts as a fat burner and protects against obesity.”
However, the NIH noted that the amount of niacin needed depends on age and gender.
As it is, the recommended average daily amounts are listed below in milligrams (mg) of niacin equivalents (NE) (except for babies in their first six months).
- Babies 7 to 12 months old: 4 mg NE.
- Children 1 to 3 years of age: 6 mg NE.
- Children 4 to 8 years of age: 8 mg NE.
- Children 9 to 13 years of age: 12 mg NE.
- Adolescent men from 14 to 18 years of age: 16 mg NE.
- Adolescent girls from 14 to 18 years of age: 14 mg NE.
- Adult men over 19 years of age: 16 mg NE.
- Adult women over 19 years of age: 14 mg NE.
- Pregnant women and adolescents: 18 mg NE.
- Breastfeeding women and adolescents: 17 mg NE.
Along the same lines, niacin is found naturally in many foods and is added to some foods, such as: animal foods, poultry, beef, pork, and fish; some types of nuts, legumes and grains; enriched and fortified foods, such as many breads and cereals.
Additionally, niacin is found in multivitamin and multimineral supplements. It is also available in B-complex dietary supplements and supplements that contain only niacin.
The two main forms of niacin in dietary supplements are nicotinic acid and nicotinamide.
Also, niacin (in the form of nicotinic acid) is available as a prescription medication used to treat high blood cholesterol levels, but these can cause “flushing,” which is a feeling of warmth, redness, itching, or tingling in the face, neck, arms, or upper chest.
In any case, before consuming the food or supplement, the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person, since The information given above is in no way a substitute for medical advice.
Similarly, the library revealed on its website that a niacin deficiency causes pellagra and symptoms include:
- Digestive problems.
- skin inflammation
- Poor mental functioning.
However, too much niacin can cause:
However, the institutes explained that some people have more trouble getting enough niacin than others, such as:
- Malnourished people with AIDS, with alcohol consumption problems, anorexia, inflammatory bowel disease or liver cirrhosis.
- People whose diet has very little iron, riboflavin or vitamin B6, as these nutrients are necessary to convert tryptophan into niacin.
- People with Hartnup disease, a rare genetic disorder.
- People with carcinoid syndrome, a condition in which slow-growing tumors develop in the gastrointestinal tract.