天然降血脂抗老神隊友「維生素B3」 用途功效、攝取量與食物排行榜懶人包

苼莛生技雜誌 > 全能 B 群+ C 鋅鎂 5 效膠囊 > 天然降血脂抗老神隊友「維生素B3」 用途功效、攝取量與食物排行榜懶人包

妳是否聽過保養成分菸鹼醯胺？其實菸鹼醯胺正是「維生素B3」的衍生物，幫助肌膚強化屏障。維生素B3除了能夠「幫助皮膚抗炎抗老」，還能「降低血脂與壞膽固醇」，促進血液循環，保護心臟健康！

來花兩分鐘輕鬆了解維生素B3的益處、每日建議攝取量、食物來源、特定族群、副作用等資訊吧！

維生素B3是什麼？

維生素B3（又稱菸鹼素）是B群維生素的一員

維生素B3（又稱菸鹼素）是B群維生素的一員，對於人體多種生化反應起著關鍵作用。它在能量代謝中充當輔酶，協助400多種酵素產生膽固醇和脂肪等體內所需物質，並作為抗氧化劑，有助於降低發炎，維持器官正常運作。

維生素B3易溶於水，對酸、鹼、光、熱均穩定，存在食物中相對穩定，經過烹調及儲存也不會大量流失。由於人體無法自行合成足夠的維生素B3，需要通過飲食來補充。維他命B3大部分在小腸中吸收，過多部分則會隨尿液排出，保持身體內的健康平衡。

維生素B3以兩種形式存在：煙酸和煙醯胺。它參與多種能量代謝過程，對心血管健康、神經功能和細胞修復至關重要，並能夠提升血脂水平，促進心臟健康，有助於提高好膽固醇並降低壞膽固醇，維持健康平衡。

購買連結：B群+C鋅鎂全能膠囊

為什麼要補充維生素B3？維生素B3的6大功效

維生素B3的6大功效

維生素B3功效1：促進能量代謝

維生素B3作為輔酶參與能量代謝過程，有助於將食物中的三大營養素（碳水化合物、蛋白質、脂肪）轉化為身體所需的能量。

維生素B3功效2：改善血脂水平

維生素B3具有降血脂的功效，可以幫助降低LDL（低密度脂蛋白）膽固醇水平，同時增加HDL（高密度脂蛋白）膽固醇水平，有助於降低心血管疾病的風險。

維生素B3功效3：減緩皮膚老化

維生素B3能夠促進皮膚的正常代謝，減少乾燥和炎症，能抗老化、淡化黑斑、維持肌膚保濕力以及舒緩紅腫肌膚。

維生素B3能夠促進皮膚的正常代謝，減緩皮膚老化

維生素B3功效4：保護心臟健康

除了改善血脂水平，維生素B3還有助於促進血管擴張，降低血壓，進一步保護心臟健康，同時預防心血管疾病的發生。

維生素B3功效5：支持神經功能

維生素B3對於維持正常的神經功能至關重要，保護神經不受危險因子傷害，促進神經系統健康，並幫助減輕焦慮和抑鬱等精神症狀。

維生素B3功效6：促進消化健康

維生素B3能夠促進消化道黏膜的健康，強化其屏障功能，還能調節消化道菌叢生態，維持腸道微生物平衡，進而支持正常的消化功能。

維生素B3在人體內的儲存時間

維生素B3通常會在攝取後的幾小時內被代謝

維生素B3（煙酸）是一種水溶性維生素，因此不像脂溶性維生素那樣能夠長時間儲存在體內。通常，維生素B3通常會在攝取後的幾小時內被代謝，會隨著新陳代謝過程中被利用，過量的部分則通過尿液排出體外。

因此，維生素B3需要透過每天的日常飲食來持續補充，以維持適當水平。雖然人體對於菸鹼酸和菸鹼醯胺的吸收和代謝效率高，但建議經常攝取含有維生素B3的食物，以確保體內的營養平衡和健康。

缺乏維生素B3會造成什麼危害？

長期的缺乏會導致糙皮病（又稱癩皮病）

菸鹼素（維生素B3）是一種水溶性維生素，是人體新陳代謝和能量產生的重要組成部分。菸鹼素對神經系統、消化系統、皮膚健康，以及其他生理功能至關重要。然而，若攝取不足，可能會導致一系列健康問題。

首先，維生素B3的缺乏會對精神狀態造成影響。常見的症狀包括焦慮、精神緊張、情緒不穩定等，這些都可能會影響個人的生活質量。再者，消化系統也會受到影響，導致腹瀉、噁心、嘔吐、食慾不振等症狀，導致胃痛和腸道功能紊亂。

此外，皮膚也會出現一系列問題，如皮膚乾燥、紅疹、皮膚發炎等。嚴重的情況下，皮膚甚至可能會變得粗糙和硬化，還可能引起口腔潰瘍，增加口腔感染的風險。

長期的缺乏會導致糙皮病（又稱癩皮病），即皮膚粗糙、腹瀉、癡呆等綜合症狀，嚴重影響智力和神經系統功能。如不及時修復，糙皮病甚至會致命。

如何補充維生素B3？高含量維生素B3食物排行榜！

高含量維生素B3食物排行榜！

★蔬菜類食物排行（每100g含量）

TOP1乾香菇：26.03mg

TOP2金針菇：6.49mg

TOP3乾木耳：4.24mg

TOP4青椒：1.17mg

TOP5綠蘆筍：1.06mg

TOP6牛番茄：0.29mg

★水果類食物排行（每100g含量）

TOP1酪梨：1.5mg

TOP2百香果：0.9mg

TOP3紅心芭樂：1mg

TOP4聖女小蕃茄：0.89mg

TOP5桑葚：0.85mg

TOP6榴槤：0.81mg

★全穀類食物排行（每100g含量）

TOP1米胚芽：8.1 mg

TOP2糙秈米：7.92mg

TOP3小麥：5.39mg

TOP4馬鈴薯：1.42mg

TOP5南瓜：1.21mg

TOP6紅豆：1.85mg

★肉類食物排行（每100g含量）

TOP1豬肝：10.22mg

TOP2雞里肌肉：9.86mg

TOP3雞肝：7.90mg

TOP4豬大里肌：5.64mg

TOP5櫻桃鴨胸肉片：5.58mg

TOP6沙朗牛肉：4.64mg

★海鮮類食物排行（每100g含量）

TOP1秋刀魚：7.40mg

TOP2虱目魚(去皮)：6.65mg

TOP3鯖魚(生)：6.05mg

TOP4鮭魚：6.01mg

TOP5干貝(生)：4.65mg

★蛋奶類食物排行（每100g含量）

TOP1奶油：0.79mg

TOP2刨絲乾酪：0.47mg

TOP3全脂鮮乳：0.20mg

TOP4雞蛋：0.11mg

★堅果類食物排行（每100g含量）

TOP1去膜花生仁(生)：15.87mg

TOP2原味葵瓜子(去殼)：10.84mg

TOP3奇亞籽：7.6mg

TOP4黑芝麻（生）：5.34mg

TOP5松子仁(生)：3.58mg

TOP6核桃：1.62mg

哪些族群應該特別補充維生素B3？

維生素B3對於高血脂或膽固醇問題患者特別有益

補充維生素B3對於特定族群可能特別有益，以下是一些應考慮增加維生素B3攝取的主要族群：

1.高血脂或膽固醇問題者：維生素B3能夠降低體內膽固醇和三酸甘油脂的含量，有助於改善血脂水平，對於高血脂或膽固醇問題患者特別有益。

2.皮膚抗老、屏障受損者：維生素B3對於皮膚健康和抗老化有很好的作用，它的衍生物菸鹼醯胺也能夠促進肌膚屏障功能，改善皮膚狀態。

3.心血管疾病風險者：維生素B3有助於降低血壓、促進血液循環，對於心血管疾病風險者可能有保護作用。

4.飲食結構不均衡者：缺乏多元飲食、攝取營養不均衡的人可能缺乏維生素B3，應考慮補充以維持正常生理機能。

5.素食者：維生素B3以動物性食物含量最豐富，因此素食者需要特別注意從其他食物中補充。

6.長期酒精依賴者：長期飲酒者可能面臨維生素B3缺乏，補充這種營養素可以幫助支持正常的代謝和健康狀態。

購買連結：B群+C鋅鎂全能膠囊

維生素B3每日攝取量

維生素B3每日攝取量

依照衛服部的「國人膳食營養素參考攝取量」，B3的每日建議攝取量為：

成人

成年男性：16mg

成年女性：14mg

懷孕第二與第三期的孕婦：需增加2mg，意即16mg

哺乳期女性：需提升4mg，意即18mg

兒童和青少年

0至6個月嬰兒：2mg

7至12個月嬰兒：4mg

1至3歲兒童：9mg

4至6歲兒童：男性12mg；女性11mg

7至9歲兒童：男性14mg；女性12mg

10至12歲兒童：男性15mg；女性15mg

13-15歲：男性18mg；女性15mg

16-18歲：男性18mg；女性15mg

維生素B3有副作用嗎？

維生素B3屬於水溶性維生素，通常不會累積到有害水平。但高劑量的維生素B3可能引起一些副作用，例如面部潮紅、噁心、腹瀉等。建議遵循每日建議攝取量，以避免過量攝取引起的不適。

>>看更多B群+C鋅鎂全能膠囊

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416 comments on “天然降血脂抗老神隊友「維生素B3」 用途功效、攝取量與食物排行榜懶人包”

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