Vitamin B3 or Niacin
The vitamin B3 (also known as vitamin PP or Niacin), exists mainly under two forms that, practically, have a similar, if not identical, activity: nicotonamide and nicotinic acid.
This vitamin is stored in the liver, and is a precursor of two enzymes necessary for the metabolism of carbohydrates, proteins and fats.
Since it is provided by the diet, although it is produced equally by the organism, the most advisable thing is to try to know what are the needs in niacin that the organism has, as well as the Foods rich in vitamin B3.
Recommended contributions in vitamin B3
| Recommended contributions per day | |
| Babies <6 months | 6 mg. |
| Children from 6 to 12 months | 6 mg. |
| Children from 1 to 3 years old | 9 mg. |
| Children from 4 to 9 years old | 12 mg. |
| Children from 10 to 12 years old | 14 mg. |
| Teen girls | 15 mg. |
| Teenage boys | 18 mg. |
| Adult woman | 15 mg. |
| Adult man | 18 mg. |
| Nursing mother | 20 mg. |
| Woman with child | 20 mg. |
Foods rich in vitamin B3 or Niacin
| Food | Quantity (mg. Per 100 g.) |
| Dry beer yeast | 35 |
| Bakery yeast) | 28 |
| Liver | 15 |
| Peanuts | 12 |
| Salmon, tuna | 6,8 |
| Kidneys | 5,2 |
| Almonds | 4,5 |
| Wheat germ | 4,4 |
| meats | 3 – 6 |
| Fish | 2 – 6 |
| Nuts | 3 |
| Mushrooms | 2,9 |
