Why you need more vitamin B3 in your diet
World Parkinson’s Day 2021
2nd April 2021
Meet the staff – Gary Cowlishaw
2nd April 2021Why you need more vitamin B3 in your diet
Why you need more vitamin B3 in your diet
Vitamin B3, or niacin, is one of the vitamins needed for human life. While it is necessary for everyone, it may have added value for people with inherited Parkinson’s.
In a recent research study from the University of Leicester, scientists examined the effect of niacin-rich foods on fruit flies.
The flies had a genetic mutation similar to the one in people with hereditary Parkinson’s. They learned that the high-niacin food prevented the degeneration of neurons in the brains of the flies.
What does this mean for people with Parkinson’s?
We can’t assume that an animal study will apply to humans. About 75% of the DNA in fruit flies is the same as human DNA, so although flies are good research subjects, the study results are not conclusive.
However, it is still possible that niacin-rich foods could benefit people with Parkinson’s disease.
As niacin is already being used in cancer studies, and in treating strokes, we can trust that increasing high-niacin foods in our diet will be safe and may be therapeutic.
It is important to note that the research indicates that natural, food-based sources of niacin/vitamin B3 are preferable, rather than supplement tablets.
How much niacin/vitamin B3 do we need daily?
The recommended daily amount (RDA) of vitamin B3 for adults is 16mg for men and 14mg for women.
There is no risk of excess or toxicity from foods. However, with use of supplement tablets there is an upper limit of 35mg per day for adults.
Very high doses of supplements can cause a burning sensation in the skin of the face and chest, and can increase histamine in people with allergies.
Another factor to be aware of is that some people with Parkinson’s disease have orthostatic hypotension (low blood pressure) and vitamin B3 supplements can cause a dangerous drop in blood pressure.
Which foods are high in vitamin B3?
High-protein foods are the richest in vitamin B3. However, we must consider that people using levodopa may be sensitive to protein.
If so, they will need to carefully time medications and meals so that the levodopa is absorbed into the bloodstream ahead of protein in the meal.
Foods high in vitamin B3
| Meat Beef liver, cooked 100g – 14mg Ground beef, cooked 100g – 5.3mg Lamb, lean, cooked 100g – 6mg Pork loin, roasted 100g – 5.5mgPoultry White meat chicken, cooked 100g – 13.4mg Turkey breast, roasted 133g – 7.2mg Duck, roasted 100g – 4.8mgFish Tuna, light, (canned) 115g – 14mg Salmon, (cooked) 100g – 8.0mg Halibut (cooked) 100g – 6.2mg Sardines (canned) 100g – 5mg Shrimp, boiled 85g – 2.2mg Dairy
Pulses, beans and seeds |
Grains Barley (cooked)157g – 3.2mg Brown rice (cooked) 195g – 2.6mg Whole wheat bread, 1 slice – 1.3mg Rye bread, 1 slice, 28 g – 1mgVegetables Mushrooms, white, boiled, 85g – 3.7mg Sweet potato, baked in skin, 100g – 1.7mg Green peas, boiled, 80g – 1.6mg Corn, sweet, boiled, 100g – 1.6mg Asparagus, boiled 100g – 1mg Carrots, boiled, sliced 78g – 0.5mg Brussels sprouts, boiled, 78g – 0.47mg Potato, baked, no skin, 113g – 0.11mg Pumpkin, boiled and mashed, 120g – 0.04mgFruit Avocado, raw, 100g – 1.7mg Mango, raw, 165g – 1.1mg Cantaloupe, raw, 56g – 1.1mg Banana, raw (small), 100g 0 .67mg Tomato, 1 (small) – 0.54mg Grapes (red or green), 100g – 0.18mg Apple, raw, with skin, 125g – 0.11mg |
Original article by former U.S. National Parkinson Foundation dietician Kathrynne Holden and published in Parkinson’s Life.
