Not very water-soluble, this vitamin is not synthesized by the body.
It must therefore be provided in sufficient quantities by the diet as it cannot be stored. Vitamin B3 is mainly provided by certain meats (rabbit is particularly rich in it: 9 mg/100g), certain fish (tuna: 12 mg/100g), cereals (wholemeal bread: 2.5 mg/100g), vegetables and fresh fruit. The recommended daily intake is 16 mg.
The recognized beneficial effects of vitamin B3 are mainly on:
- Energy metabolism;
- The reduction of fatigue;
- Psychological functions;
- The functioning of the nervous system;
- Maintenance of mucous membranes;
- Maintenance of a healthy skin.
Vitamin B3 enables the utilisation and breakdown of proteins, fats and carbohydrates, and therefore plays a major role in energy release. At the level of the nervous system, this vitamin is involved in the transformation of certain amino acids involved in the synthesis of several neurotransmitters (dopamine, noradrenaline, serotonin).