While less well-known than other vitamins, Vitamin B3 is essential for proper body function. A deficiency can lead to fatigue, irritability, poor concentration, headaches, and more.
To avoid these issues, the first rule is to follow a balanced diet that includes foods rich in tryptophan, an amino acid that helps your body produce this vitamin. Tryptophan sources include fish, meat, milk, cheese, yogurt, and whole grains. Adding foods naturally rich in Vitamin B3 to daily meals is also key.
What is Vitamin B3, and Why is it Important?
So, What is It?
Also known as niacin, Vitamin B3 is part of the B-vitamin complex. It’s involved in various processes, boosting both physical and mental energy, and has antioxidant properties that protect cells from free radicals.
What Does Vitamin B3 Do?
Alongside Vitamins B1 and B2, B3 supports metabolism and energy production from carbohydrates, proteins, and fats in food. Nicknamed the “good mood vitamin,” it also plays a role in the nervous system and the production of serotonin, the mood-regulating hormone that counteracts stress hormones like cortisol. It further benefits the digestive and cardiovascular systems.
Where to Find It
In addition to supplements, the “good mood vitamin” can be found in various animal- and plant-based foods. Foods rich in Vitamin B3 include meat (especially turkey and chicken), fish (particularly fatty fish like sardines, anchovies, mackerel, herring, and salmon), whole grains like rice, and vegetables such as cabbage and potatoes.
Legumes, especially beans, peas, and chickpeas, are also good sources, as are dairy products, including milk, yogurt, and nuts like walnuts. Niacin is also present in fruits like avocado and bananas.
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This article first appeared on Grazia.it – Author: Angela Altomare
