A Chinese analysis shows that people over forty have more muscle mass and less body fat if they consume more vitamin B3 daily. Researchers from Qingdao University in China analyzed data from about 16.000 Americans over the age of forty. These data were collected in the first two decades of the 21st century as part of the US National Health and Nutrition Examination Survey.
The participants had provided information about their diet through questionnaires, which allowed the researchers to estimate their vitamin B3 intake. In addition, medical data of the participants were also available.
Results
The results showed that higher vitamin B3 intake was associated with greater lean body mass, indicating greater muscle mass. For every milligram of vitamin B3 that the participants took per day per kilo of body weight, their lean mass increased by 60 grams per kilo of body weight. In addition, it turned out that a higher intake of vitamin B3 was also associated with lower fat mass. For every milligram of vitamin B3 that the participants consumed daily per kilo of body weight, their fat mass decreased by 61 grams per kilo of body weight. The increase in lean mass therefore coincided with the decrease in fat mass.
This association was stronger the older the participants were and had a higher BMI. In the 25% of participants with the highest vitamin B3 intake, the risk of sarcopenia (age-related muscle weakness) was less than half that of the 25% with the lowest vitamin B3 intake.
Possible mechanism of action
The researchers suspect that a higher intake of vitamin B3 leads to more production of the coenzymes NAD and NADP in the body. These enzymes play a role in energy production in muscle cells and can contribute to the maintenance of muscle mass and the reduction of body fat.
Conclusion
“The intake of niacin (vitamin B3) in dietary doses in people aged 40 years and older is associated with an increase in muscle mass and strength, and a decrease in body fat. It may also improve glucose metabolism,” the researchers concluded. “Niacin supplementation may be a viable way to reduce age-related muscle loss.”
What else does vitamin B3 do?
Vitamin B3, also known as niacin, plays an important role in the proper functioning of your body. Here are some of the most important functions and benefits of vitamin B3:
- Energy production: Vitamin B3 helps convert food into energy. It plays a key role in the metabolism of carbohydrates, fats and proteins.
- Skin health: Niacin contributes to healthy skin and helps reduce inflammation and redness. It is often used in skin care products to improve the skin.
- Digestion: Vitamin B3 supports healthy digestion by promoting the functioning of the digestive system.
- nervous system: Niacin is essential for the proper functioning of the nervous system. It helps in the production of various neurotransmitters, which are necessary for communication between nerve cells.
- Ccholesterol management: Vitamin B3 can help lower bad LDL cholesterol and triglyceride levels while increasing good HDL cholesterol. This can contribute to a reduced risk of cardiovascular disease.
- DNA repair: Niacin plays a role in the repair and synthesis of DNA, which is essential for cell growth and repair.
- Antioxidant effect: Vitamin B3 acts as an antioxidant, which helps protect cells from free radical damage.
A vitamin B3 deficiency can lead to symptoms such as fatigue, depression, skin problems and digestive problems. It is therefore important to get enough vitamin B3 through your diet or supplements to maintain good health.
How to get more vitamin B3?
Here are some food sources rich in vitamin B3:
- VIS: Tuna, salmon and mackerel in particular contain a lot of vitamin B3.
- Poultry: Chicken and turkey are good sources of niacin.
- Meat: Beef, pork and liver are also high in vitamin B3.
- Whole grains: Whole wheat bread, brown rice and oatmeal are rich in niacin.
- Nuts and seeds: Peanuts, sunflower seeds and chia seeds contain significant amounts of vitamin B3.
- Legumes: Lentils, peas and beans are good sources of niacin.
- Vegetables: Avocado, sweet potatoes and potatoes also contain vitamin B3.
A good-quality multivitamin or vitamin B complex can also be an option for many to get enough niacin.
Source: J Nutr Health Aging. 2023;27(9):709-18. - Thanks to ergogenics.org
About this blogger
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Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
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