What does it do?
B3 (niacin) plays a vital part in respiration, the process of converting food into energy. It's also associated with promoting healthy circulation, reducing cholesterol levels, producing hydrochloric acid in the stomach which we need for normal digestion, growth, and sex hormone production. It also plays a crucial role in maintaining healthy skin and nerves – so much so that one of the main signs of B3 deficiency is dermatitis.
What’s the story?
Niacin has the privilege of being the first vitamin to be synthesised (aka man-made) back in 1867, although back then no one realised it had any connection with nutrition or diet. It was originally used as a photographic chemical, and went by the name of nicotinic acid. That is, until bread producers demanded the name be changed to niacin least punters think their bread was being laced with the similar sounding nicotine….
Although B3 is present in many foods, and the body can even convert the amino acid tryptophan (found in protein) into the vitamin, the amount of B3 that can be absorbed from corn is negligible. Because of this, outbreaks of pellagra – a B3 deficiency disease - were common during the 19th century in the US Southern states with their maize-based diets. Although deficiency is very rare these days, the symptoms of pellagra were pretty grim, and referred to as the ‘four D’s; dermatitis, dementia, diarrhoea, and – eventually – death. Crikey....
How much do I need?
For adult women aged 19 to 50 years old, 13 mg per day is recommended, dropping to 12 mg per day once aged 50 and over.
For adult men aged 19 to 50 years old, 17 mg per day is recommended, dropping to 16 mg per day once aged 50 and over.
Where can I find it?
Wholegrains - particularly wheat germ - dairy foods (milk, butter, yoghurt), yeast, eggs, peanuts, fish, poultry, meat like pork and lamb, green leafy veg, and coffee are all good sources.
Any ideas for using those ingredients?
Fish with pomegranate and toasted nuts/Persian chicken/Tamarind pork/Groundnut chicken curry/marmite nuts/date and nut butter/jewelled brown rice/ginger banoffee pie/freekeh with roast fennel and salsa verde
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
Martyn, K. (2011) Nutrition: made incredibly easy. London, Lippincott Williams & Wilkins, chp. 6.
Price, C. (2016) The Vitamin Complex. London, Oneworld Publications, p. 256.