A high consumption of vitamin B3, also known as niacin, could be a cardiovascular risk factor. This is supported by a new study published in Nature Medicine, which denies the widespread belief that this micronutrient has a cardioprotective effect.
The Organization of Consumers and Users (OCU) explains in a report that niacin is a generic term that encompasses nicotinic acid and nicotinamide, both belonging to the group of B vitamins. The body can produce this substance but also obtain it from certain foods.
Niacin intervenes in oxidation-reduction reactions, as well as in catabolic and anabolic processes, this organization explains. Likewise, it participates in the metabolism of carbohydrates, proteins and fats. It is a water-soluble vitamin, that is, it is expelled dissolved in urine and it is not common for it to accumulate in toxic concentrations.
The daily reference intake (DRI) for the healthy population is 16 mg. The maximum tolerable daily intake level is identified for two substances: in the case of nicotinic acid it ranges from 4 mg/day in children aged 7 to 10 years to 10 mg/day in adults; and for nicotinamide, the maximum intake is 350 mg/day in children aged 7-10 years and 900 mg/day in adults.
Liver, meat and fish, eggs and dairy products, peanuts, nuts, cereals (especially wheat) and brewer’s yeast are the foods that contain it in greater quantities, but this does not mean that we should reduce its consumption. .
The OCU points out that caution must be exercised when prescribing dietary supplementation with vitamins, minerals and other trace elements, except when the scientific evidence is clear (with B12, for example) or there is a deficiency. Although these products are sold without a prescription, it is not advisable to take supplements without first consulting your doctor.
Taking too many supplements can have health consequences, the body warns. “Excess vitamin D, a fat-soluble vitamin that easily accumulates in our fat reserves and in the liver, can end up causing nausea, vomiting, diarrhea, pain, fatigue and kidney disorders. And excess vitamin A can lead to “nausea, headaches, dry skin, weak hair, fatigue and, in extreme cases, liver damage. It has even been linked to an increased risk of fractures, some types of cancer and possible damage to the fetus.”
The reality is, however, that 75.1% of Spaniards consume some type of dietary supplement, according to the report Use of nutritional supplements in the Spanish population. The data confirm that there is a growing market for dietary supplements in Spain, the third country in the world that consumes the most them after the United States and Denmark, this report states.
According to the Spanish Agency for Food Safety and Nutrition (AESAN), “food supplements cannot replace a balanced diet. A varied diet rich in fruits and vegetables can provide all the nutrients (vitamins and minerals) that we need.”
