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Vitamin B3 (Niacin)

Vitamin B3 (Niacin)
Vitamin B3 ist wasserlöslich und kann nicht im Körper gespeichert werden. Folglich sind wir auf eine regelmäßige Zufuhr angewiesen. Niacin ist die übliche Bezeichnung für Nicotinsäure und Nicotinamid. Der Körper kann einen Teil seines Niacin-Bedarfs aus Vitamin B6 und Tryptophan, einer vorrangig in Fleisch enthaltenen Aminosäure, synthetisieren. Vitamin B3 wird durch Erhitzen zerstört.

Funktionen und Bedeutung

  • Energiestoffwechsel (Kohlehydrat-, Fett- und Proteinumsatz)
  • Energiehaushalt
  • Gefäßerweiterung
  • Durchblutung und Cholesterinhaushalt
  • Nervensystem
  • Psychisches Gleichgewicht
  • Haut und Schleimhäute
  • Verringerung von Ermüdung und Erschöpfung

Ursachen für Mangel und schlechte Verwertung

  • Übermäßiger Alkoholgenuss
  • Unausgewogene Ernährung und langfristige Diätprogramme
  • Leberbeschwerden
  • Hohes Alter
  • Hartnup-Syndrom (selten und genetisch bedingt)
  • Karzinoidsyndrom (seltene Krebserkrankung)
  • Langzeiteinnahme von Diuretika und Medikamenten wie:
  • Levodopa bei Parkinson Busulfan und Mercaptopurin bei Krebs
  • Isoniazid bei Tuberkulose

Mangelerscheinungen

Leichter Mangel:

  • Erschöpfung
  • Verdauungsbeschwerden
  • Übelkeit und Erbrechen

Schwerer Mangel:

  • Pellagra (durch die drei "D" gekennzeichnet):
  • Durchfall
  • Dermatitis - Hautinfektion mit Rötungen, Blasen und Pusteln
  • Demenz - psychiatrisches Syndrom, das mit Teilnahmslosigkeit, Kopfschmerzen, Gedächtnisverlust und Depression einhergeht.

Unbehandelt kann Pellagra zu extremem Gewichtsverlust, Herzinsuffizienz und schließlich zum Tod führen.

Pellagra ist besonders in Ländern mit unausgewogenen Ernährungsgewohnheiten weit verbreitet (Mais als Hauptnahrungsmittel), die dazu führen, dass der Körper das Vitamin nur in begrenztem Umfang aufnehmen kann. Eine Unterversorgung mit der Aminosäure Tryptophan (hauptsächlich in tierischem Protein enthalten) und Vergiftungen durch Mykotoxine, die sich auf nicht ausreichend getrocknetem Getreide bilden, erhöhen das Pellagra-Risiko.

Quellen

Vor allem proteinreiche Lebensmittel wie Fleisch, Fisch, Geflügel, Nüsse, Körner und Sprossen. Andere Quellen sind Eier, Vollkornprodukte und Obst.

Vitamin-B3-Gehalt (Niacin) in mg je 100 Gramm

Kalbsleber 20
Hühnchen 12
Lachs 10
Kürbiskerne 9
Haferflocken 3

Empfohlene Tagesdosis (NRV)

Erwachsene: 11 Jahre und älter: 16 mg

Kinder bis 10 Jahre: 9 mg

Wichtige Information

Der Gehalt wird oftmals nicht in mg (Milligramm), sondern in NE (Niacin-Äquivalente) angegeben, da die Aminosäure Tryptophan im Körper auch in Niacin umgewandelt werden kann. Der Tryptophan-Gehalt eines Produktes wird deshalb umgerechnet, wobei 60 mg Tryptophan 1 mg Niacin entsprechen. Die Einheit NE gibt den Gehalt an Niacin und umgewandeltem Tryptophan an.

Erhöhter Bedarf

  • Bei den oben genannten Mangelerscheinungen und der Einnahme von Medikamenten
  • Bei Schwangeren und Stillenden
  • Bei übermäßigem Alkoholgenuss
  • Bei unausgewogener Ernährung und langfristigen Diätprogrammen
  • Bei erhöhtem Energieumsatz

Wichtig

Vitamin-B3-Präparate sollten grundsätzlich mit den anderen B-Vitaminen und niemals zusammen mit Antazida eingenommen werden.

Warnung

Schwangere sollten Niacin niemals in hohen Dosen einnehmen, da sonst der Fötus geschädigt werden kann.

Überdosierung - Nebenwirkungen (sehr hohe Dosen)

  • "Niacin-Flush": durch Gefäßerweiterung hervorgerufener kurzzeitiger Juckreiz und Hautrötungen (nur bei Nicotinsäure und Nicotinamid)
  • Sehr hohe Dosen (d. h. 3.000-6.000 mg) können die Zuckerreserven des Körpers verbrauchen und den Körperfettgehalt reduzieren
  • Abfall des Blutdrucks aufgrund Gefäßerweiterung
  • Leberschäden und Magengeschwüre
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  • SELECT `c`.`id`,`c`.`asset_id`,`c`.`access`,`c`.`alias`,`c`.`checked_out`,`c`.`checked_out_time`,`c`.`created_time`,`c`.`created_user_id`,`c`.`description`,`c`.`extension`,`c`.`hits`,`c`.`language`,`c`.`level`,`c`.`lft`,`c`.`metadata`,`c`.`metadesc`,`c`.`metakey`,`c`.`modified_time`,`c`.`note`,`c`.`params`,`c`.`parent_id`,`c`.`path`,`c`.`published`,`c`.`rgt`,`c`.`title`,`c`.`modified_user_id`,`c`.`version`, CASE WHEN CHAR_LENGTH(`c`.`alias`) != 0 THEN CONCAT_WS(':', `c`.`id`, `c`.`alias`) ELSE `c`.`id` END as `slug` FROM `has_categories` AS `s` INNER JOIN `has_categories` AS `c` ON (`s`.`lft` < `c`.`lft` AND `c`.`lft` < `s`.`rgt` AND `c`.`language` IN (:preparedArray3,:preparedArray4)) OR (`c`.`lft` <= `s`.`lft` AND `s`.`rgt` <= `c`.`rgt`) WHERE (`c`.`extension` = :extension OR `c`.`extension` = 'system') AND `c`.`access` IN (:preparedArray1,:preparedArray2) AND `c`.`published` = 1 AND `s`.`id` = :id ORDER BY `c`.`lft`1.37ms3.98KBParams/libraries/src/Categories/Categories.php:375Copy
  • SELECT DISTINCT a.id, a.title, a.name, a.checked_out, a.checked_out_time, a.note, a.state, a.access, a.created_time, a.created_user_id, a.ordering, a.language, a.fieldparams, a.params, a.type, a.default_value, a.context, a.group_id, a.label, a.description, a.required, a.only_use_in_subform,l.title AS language_title, l.image AS language_image,uc.name AS editor,ag.title AS access_level,ua.name AS author_name,g.title AS group_title, g.access as group_access, g.state AS group_state, g.note as group_note FROM has_fields AS a LEFT JOIN `has_languages` AS l ON l.lang_code = a.language LEFT JOIN has_users AS uc ON uc.id=a.checked_out LEFT JOIN has_viewlevels AS ag ON ag.id = a.access LEFT JOIN has_users AS ua ON ua.id = a.created_user_id LEFT JOIN has_fields_groups AS g ON g.id = a.group_id LEFT JOIN `has_fields_categories` AS fc ON fc.field_id = a.id WHERE ( (`a`.`context` = :context AND (`fc`.`category_id` IS NULL OR `fc`.`category_id` IN (:preparedArray1,:preparedArray2,:preparedArray3)) AND `a`.`access` IN (:preparedArray4,:preparedArray5)) AND (`a`.`group_id` = 0 OR `g`.`access` IN (:preparedArray6,:preparedArray7)) AND `a`.`state` = :state) AND (`a`.`group_id` = 0 OR `g`.`state` = :gstate) AND `a`.`only_use_in_subform` = :only_use_in_subform AND `a`.`language` IN (:preparedArray8,:preparedArray9) ORDER BY a.ordering ASC8.33ms4.81KBParams/libraries/src/MVC/Model/BaseDatabaseModel.php:166Copy
  • SELECT `alias` FROM `has_content` WHERE `id` = :id4.98ms1.31KBParams/components/com_content/src/Service/Router.php:168Copy
  • SELECT `alias` FROM `has_content` WHERE `id` = :id1.97ms1.31KBParams/components/com_content/src/Service/Router.php:168Copy
  • SELECT `a`.`id`,`a`.`title`,`a`.`catid`,`a`.`language`, CASE WHEN CHAR_LENGTH(`a`.`alias`) != 0 THEN CONCAT_WS(':', `a`.`id`, `a`.`alias`) ELSE a.id END AS `slug`, CASE WHEN CHAR_LENGTH(`cc`.`alias`) != 0 THEN CONCAT_WS(':', `cc`.`id`, `cc`.`alias`) ELSE cc.id END AS `catslug` FROM `has_content` AS `a` LEFT JOIN `has_categories` AS `cc` ON `cc`.`id` = `a`.`catid` WHERE `a`.`catid` = :catid AND `a`.`state` = :state AND `a`.`access` IN (:preparedArray1,:preparedArray2) AND (`publish_up` IS NULL OR `publish_up` <= :nowDate1) AND (`publish_down` IS NULL OR `publish_down` >= :nowDate2) AND `a`.`language` IN (:preparedArray3,:preparedArray4) ORDER BY CASE WHEN `a`.`publish_up` IS NULL THEN `a`.`created` ELSE `a`.`publish_up` END956μs2.38KBParams/plugins/content/pagenavigation/src/Extension/PageNavigation.php:188Copy
  • SELECT `c`.`id`,`c`.`asset_id`,`c`.`access`,`c`.`alias`,`c`.`checked_out`,`c`.`checked_out_time`,`c`.`created_time`,`c`.`created_user_id`,`c`.`description`,`c`.`extension`,`c`.`hits`,`c`.`language`,`c`.`level`,`c`.`lft`,`c`.`metadata`,`c`.`metadesc`,`c`.`metakey`,`c`.`modified_time`,`c`.`note`,`c`.`params`,`c`.`parent_id`,`c`.`path`,`c`.`published`,`c`.`rgt`,`c`.`title`,`c`.`modified_user_id`,`c`.`version`, CASE WHEN CHAR_LENGTH(`c`.`alias`) != 0 THEN CONCAT_WS(':', `c`.`id`, `c`.`alias`) ELSE `c`.`id` END as `slug` FROM `has_categories` AS `s` INNER JOIN `has_categories` AS `c` ON (`s`.`lft` < `c`.`lft` AND `c`.`lft` < `s`.`rgt` AND `c`.`language` IN (:preparedArray3,:preparedArray4)) OR (`c`.`lft` <= `s`.`lft` AND `s`.`rgt` <= `c`.`rgt`) WHERE (`c`.`extension` = :extension OR `c`.`extension` = 'system') AND `c`.`access` IN (:preparedArray1,:preparedArray2) AND `c`.`published` = 1 AND `s`.`id` = :id ORDER BY `c`.`lft`4.58ms3.98KBParams/libraries/src/Categories/Categories.php:375Copy
  • SELECT custom_data FROM has_extensions WHERE element = 'yootheme' AND folder = 'system' LIMIT 1964μs536B/templates/yootheme/packages/platform-joomla/src/Storage.php:30Copy
  • SELECT `language`,`id` FROM `has_menu` WHERE `home` = '1' AND `published` = 1 AND `client_id` = 0309μs704B/libraries/src/Language/Multilanguage.php:123Copy
  • SELECT `alias` FROM `has_content` WHERE `id` = :id2.24ms1.31KBParams/components/com_content/src/Service/Router.php:168Copy
  • SELECT `alias` FROM `has_content` WHERE `id` = :id89μs1.31KBParams/components/com_content/src/Service/Router.php:168Copy
  • SELECT `c2`.`language`,CONCAT_WS(':', `c2`.`id`, `c2`.`alias`) AS `id`,CONCAT_WS(':', `ca`.`id`, `ca`.`alias`) AS `catid` FROM `has_content` AS `c` INNER JOIN `has_associations` AS `a` ON `a`.`id` = `c`.`id` AND `a`.`context` = :context INNER JOIN `has_associations` AS `a2` ON `a`.`key` = `a2`.`key` INNER JOIN `has_content` AS `c2` ON `a2`.`id` = `c2`.`id` INNER JOIN `has_categories` AS `ca` ON `c2`.`catid` = `ca`.`id` AND `ca`.`extension` = :extension2 WHERE `c`.`id` = :id AND c2.access IN (1,5) AND c2.language != 'de-DE' AND (c2.publish_up IS NULL OR c2.publish_up <= '2025-03-30 06:17:12') AND (c2.publish_down IS NULL OR c2.publish_down >= '2025-03-30 06:17:12') AND c2.state = 14.99ms1.47KBParams/libraries/src/Language/Associations.php:145Copy
  • SELECT `m`.`id`,`m`.`title`,`m`.`module`,`m`.`position`,`m`.`content`,`m`.`showtitle`,`m`.`params`,`mm`.`menuid` FROM `has_modules` AS `m` LEFT JOIN `has_modules_menu` AS `mm` ON `mm`.`moduleid` = `m`.`id` LEFT JOIN `has_extensions` AS `e` ON `e`.`element` = `m`.`module` AND `e`.`client_id` = `m`.`client_id` WHERE ( ( (`m`.`published` = 1 AND `e`.`enabled` = 1 AND `m`.`client_id` = :clientId AND `m`.`access` IN (:preparedArray1,:preparedArray2)) AND (`m`.`publish_up` IS NULL OR `m`.`publish_up` <= :publishUp)) AND (`m`.`publish_down` IS NULL OR `m`.`publish_down` >= :publishDown)) AND (`mm`.`menuid` = :itemId OR `mm`.`menuid` <= 0) AND `m`.`language` IN (:preparedArray3,:preparedArray4) ORDER BY `m`.`position`,`m`.`ordering`10.5ms149.34KBParams/libraries/src/Cache/Controller/CallbackController.php:51Copy
  • SELECT `c2`.`language`,`c2`.`id` FROM `has_menu` AS `c` INNER JOIN `has_associations` AS `a` ON `a`.`id` = `c`.`id` AND `a`.`context` = :context INNER JOIN `has_associations` AS `a2` ON `a`.`key` = `a2`.`key` INNER JOIN `has_menu` AS `c2` ON `a2`.`id` = `c2`.`id` WHERE `c`.`id` = :id148μs1.38KBParams/libraries/src/Language/Associations.php:145Copy
  • SELECT `name`,`element` FROM `has_extensions` WHERE `type` = 'plugin' AND `folder` = 'finder' AND `enabled` = 1173μs640B/administrator/components/com_finder/src/Helper/LanguageHelper.php:135Copy
  • SELECT `title` FROM `has_finder_taxonomy` WHERE `parent_id` = 1 AND `state` = 1 AND `access` IN (1,5)136μs584B/administrator/components/com_finder/src/Indexer/Taxonomy.php:314Copy
  • SELECT DISTINCT a.id, a.title, a.name, a.checked_out, a.checked_out_time, a.note, a.state, a.access, a.created_time, a.created_user_id, a.ordering, a.language, a.fieldparams, a.params, a.type, a.default_value, a.context, a.group_id, a.label, a.description, a.required, a.only_use_in_subform,l.title AS language_title, l.image AS language_image,uc.name AS editor,ag.title AS access_level,ua.name AS author_name,g.title AS group_title, g.access as group_access, g.state AS group_state, g.note as group_note FROM has_fields AS a LEFT JOIN `has_languages` AS l ON l.lang_code = a.language LEFT JOIN has_users AS uc ON uc.id=a.checked_out LEFT JOIN has_viewlevels AS ag ON ag.id = a.access LEFT JOIN has_users AS ua ON ua.id = a.created_user_id LEFT JOIN has_fields_groups AS g ON g.id = a.group_id WHERE ( (`a`.`context` = :context AND `a`.`access` IN (:preparedArray1,:preparedArray2)) AND (`a`.`group_id` = 0 OR `g`.`access` IN (:preparedArray3,:preparedArray4)) AND `a`.`state` = :state) AND (`a`.`group_id` = 0 OR `g`.`state` = :gstate) AND `a`.`only_use_in_subform` = :only_use_in_subform AND `a`.`language` IN (:preparedArray5,:preparedArray6) ORDER BY a.ordering ASC340μs4.75KBParams/libraries/src/MVC/Model/BaseDatabaseModel.php:166Copy
  • SELECT `title` FROM `has_finder_taxonomy` WHERE `parent_id` = 1 AND `state` = 1 AND `access` IN (1,5)1.15ms584B/administrator/components/com_finder/src/Indexer/Taxonomy.php:314Copy
  • SELECT SUM(CASE WHEN `a`.`next_execution` <= :now THEN 1 ELSE 0 END) AS due_count,SUM(CASE WHEN `a`.`locked` IS NULL THEN 0 ELSE 1 END) AS locked_count FROM `has_scheduler_tasks` AS `a` WHERE `a`.`state` = 1149μs1.37KBParams/administrator/components/com_scheduler/src/Model/TasksModel.php:466Copy
  • SELECT `c`.`id`,`c`.`asset_id`,`c`.`access`,`c`.`alias`,`c`.`checked_out`,`c`.`checked_out_time`,`c`.`created_time`,`c`.`created_user_id`,`c`.`description`,`c`.`extension`,`c`.`hits`,`c`.`language`,`c`.`level`,`c`.`lft`,`c`.`metadata`,`c`.`metadesc`,`c`.`metakey`,`c`.`modified_time`,`c`.`note`,`c`.`params`,`c`.`parent_id`,`c`.`path`,`c`.`published`,`c`.`rgt`,`c`.`title`,`c`.`modified_user_id`,`c`.`version`, CASE WHEN CHAR_LENGTH(`c`.`alias`) != 0 THEN CONCAT_WS(':', `c`.`id`, `c`.`alias`) ELSE `c`.`id` END as `slug` FROM `has_categories` AS `s` INNER JOIN `has_categories` AS `c` ON (`s`.`lft` < `c`.`lft` AND `c`.`lft` < `s`.`rgt` AND `c`.`language` IN (:preparedArray3,:preparedArray4)) OR (`c`.`lft` <= `s`.`lft` AND `s`.`rgt` <= `c`.`rgt`) WHERE (`c`.`extension` = :extension OR `c`.`extension` = 'system') AND `c`.`access` IN (:preparedArray1,:preparedArray2) AND `c`.`published` = 1 AND `s`.`id` = :id ORDER BY `c`.`lft`1.09ms3.98KBParams/libraries/src/Categories/Categories.php:375Copy
  • SELECT `session_id` FROM `has_session` WHERE `session_id` = ?2.1ms1KBParams/libraries/vendor/joomla/session/src/Handler/DatabaseHandler.php:291Copy
  • UPDATE `has_session` SET `data` = ? , `time` = ? WHERE `session_id` = ?1.07ms592BParams/libraries/vendor/joomla/session/src/Handler/DatabaseHandler.php:318Copy