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。

延伸閱讀:

母嬰健康守護神「B群」是備孕、孕期和產後媽咪的必需營養素 營養師推薦孕婦最佳B群產品

3分鐘秒懂「維生素B1」功效、食物來源、攝取量完整攻略

「維生素B6」—您的神經保護傘、心理健康守門員!探索維生素 B6 的全方位益處

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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