At the mention of nicotinic acid, many are wondering: "What is nicotine?" Nicotinic acid may indeed be regarded as "cousin" of the nicotine contained in tobacco smoke. But if nicotine - it is poison, the nicotinic acid (ie, vitamin B3) - a vital element of our body. What are the benefits of vitamin B3, we'll see below, and to start a little bit of history. original name of this vitamin - vitamin PP - was given to the United States. The fact is that in this country is very common disease called pellagra. This is a serious disease, which manifests itself by skin and mucous membranes, severe diarrhea, severe neuro-psychiatric disorders. Pellagra is typical of the places where the staple food is maize. In Italy, Romania, Egypt and other countries are dying from it each year thousands of people. And when, finally, was allocated to a substance whose deficiency leads to pellagra, it was called vitamin PP - «pellagra-preventing factor» (pellagra preventing).
Vitamin B3 - a water-soluble B vitamin that can be synthesized in the human intestine from dietary tryptophan (an essential amino acid) with the obligatory participation of vitamins B6 and B2 (which once again suggests that the diet should be varied and balanced). Vitamin B3 (or nicotinic acid) lowers "bad" LDL cholesterol and triglycerides (we talked about these terms in the article "Fat"), while raising levels of "good" HDL cholesterol, which significantly reduces the risk of heart attack.
Like other B vitamins, niacin (vitamin B3) is necessary for the body to produce energy. She participates in the formation of enzymes - special enzymes that help our body cells convert carbohydrates into energy. This, for example, enzymes, NAD and NADP, which are most important in the consumption of energy derived from assimilated food.
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Vitamin B3 is involved in the synthesis of fatty acids, helps operate the digestive system, contributing to the emergence of a good appetite. He has been involved in the cleavage of proteins, fats and carbohydrates and supports in good condition the skin and nervous system. In addition, vitamin B3 is involved in the formation of red blood cells and is essential for the secretion of bile and gastric juice.
Another important function of vitamin B3 - his ability to control blood glucose. It helps our bodies use energy only when necessary: for example, today you had a hard workout, and the body requires extra energy to finish the day. That's when vitamin B3, and helps to develop the missing energy. Among other things, this vitamin improves the synthesis of sex hormones, improves memory, and even applied for the treatment of schizophrenia and other psychiatric disorders.
Vitamin B3 is important for the brain as well as calcium for bones: without it, the brain can not function normally, a person loses the ability to associations, loses his memory, can not sleep!And very often these disorders are taken around to senility. And all because of a deficiency of vitamin B3 is very common in people older than 60 years. The reason for this lies in the slowing of metabolic processes and weakening the body's ability to assimilate nutrients from the foods familiar to him.
Lack of vitamin B3 have very many. Higher doses of vitamin B3 are needed, for example, women of any age, especially during pregnancy and lactation. Vitamin B3 diverge from those who are stressed during their studies or work. This vitamin is necessary and athletes are constantly experiencing physical activity, and the people engaged in heavy physical labor. Nicotinic acid is vital for people suffering from chronic diseases, and those in whose diet does not contain enough calories and nutrients.And finally, the abusers of tobacco, alcohol and drug addiction sufferers also experience a deficiency of vitamin B3.
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The most dangerous form of vitamin B3 deficiency - is pellagra, which was mentioned above. If 
a person eats mainly in products containing starch, if his diet is not enough meat and milk, fruits and vegetables, the risk of developing pellagra is very large. Acute symptoms of pellagra is quite recognizable: a "strawberry tongue", an inflammation of the oral cavity, abdominal pain, nausea, vomiting, constipation and diarrhea. Very often on the hands, face, neck and inner thighs appear symmetrical patches of reddened skin, swelling and peeling of the epidermis. In the initial stages of the disease a person starts to get tired quickly, suffering from headaches, he has insomnia, weakened memory. Bright lights, juicy colors, loud music begin to act on the person annoying. He may fall into melancholy, or, conversely, become overly excited, there is trembling in his hands. All this is very similar to the beginning of a severe mental illness.
a person eats mainly in products containing starch, if his diet is not enough meat and milk, fruits and vegetables, the risk of developing pellagra is very large. Acute symptoms of pellagra is quite recognizable: a "strawberry tongue", an inflammation of the oral cavity, abdominal pain, nausea, vomiting, constipation and diarrhea. Very often on the hands, face, neck and inner thighs appear symmetrical patches of reddened skin, swelling and peeling of the epidermis. In the initial stages of the disease a person starts to get tired quickly, suffering from headaches, he has insomnia, weakened memory. Bright lights, juicy colors, loud music begin to act on the person annoying. He may fall into melancholy, or, conversely, become overly excited, there is trembling in his hands. All this is very similar to the beginning of a severe mental illness.
Vitamin B3 is accumulated for years, masquerading as a variety of nervous diseases, and it is not surprising, because the first to suffer, our nervous system.So if you feel fear, anxiety, anger, you got insomnia and irritability, and if the state of your psyche is such that you are advised to go to a psychiatrist, or you have suddenly started to gain weight excessively - think about it, maybe it unbalanced diet?
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Therefore, keeping in mind that all the troubles that can be manifested in our body - is a consequence of lack of vitamins, you should give serious consideration to the preparation of the menu. Meals should be varied, and if we are talking about products that contain vitamin B3, then they are yeast, liver, egg yolk, milk, fish, all kinds of meat, chicken, nuts, unrefined grains, buckwheat, beans, mushrooms. What is particularly important - heat treatment of milk in it does not change the content of vitamin PP.
Microorganisms living in the human intestine, synthesize niacin from tryptophan - an essential amino acid, a component of many proteins that are only in plants. But it must be remembered that the decay products in the gut (due to long-term presence there of animal protein), release toxic substances. So we constantly have to worry about that in our diet is constantly present fresh green vegetables, preferably it is fresh. The ratio of protein and plant foods in our diet should be a "preponderance" of plant foods, since it is they contain tryptophan (but completely exclude all animal products is not necessary). And be sure to take care of the daily cleansing of the intestines by eating foods rich in fiber.
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