Vitamine B3(Niacin)

Niacin nucleotides, NAD⁺ and NADP⁺, serve as coenzymes in many reversible reactions of oxidoreduction. Role of these nucleotides is especially important in glycolysis and in processes of cellular breathing in mitochodrias, and also in fat synthesis process.

Supplementation with these vitamins is done at athletes in disciplines where aerobic work dominates, that are endurance type. Increase of physical abilities important for these athletes is not spotted. However, in some researches it was shown that too big intake(supplementation) with niacine can create opposite effects, including fatique and performance decrease. Long term taking of huge niacine doses leads to liver problems and duodenum colic. It is shown that huge amounts of this vitamine decrease in plazma levels of free fat acids, which will cause negative influence to submaximal character activities.

In organism there is a possibility of niacin synthesis from tryptophan. 60mg of tryptophan has the same effect like 1mg of niacine and it is declared as one NE(niacin equivalent).

Meat, fish and offals are the best sources of this vitamine from animal groceries, and in plant groceries the biggest content is black flour, legumes and potatoes.

Recommended daily intake for niacine is 19mg N.E. and 15mg N.E. for grown males, and grown females.

“Athletes’ nutrition”, Marina Djordjevic Nikic