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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112 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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    an edge in intense sports environments. Anabolic steroids (AASs)
    are derived from the first male hormone, testosterone.

    Lengthy time period, unregulated use of AASs can have an effect on a variety of the identical brain pathways and chemical compounds which are affected by other medication, such
    as opiates. Non-medical use of steroids can involve quantities from 10 to a
    hundred instances the amount used for medical purposes.
    “Designer” steroids are generally out there to enable
    athletes to move doping tests. Their composition and use are entirely unregulated, adding
    to the hazards they pose. Some AASs solely have medicinal makes use of, similar to testosterone undecanoate (Nebido).

    Anavar has been shown to extend LDL cholesterol levels and reduce
    HDL levels of cholesterol. This can probably result in cardiovascular points corresponding to coronary heart disease or stroke.
    It is essential to monitor cholesterol levels while utilizing Anavar and take steps to hold up a
    wholesome cardiovascular system. As mentioned, steroids can have a variety of results – both good and unhealthy.
    They may be legitimately used to deal with several kinds of
    issues, along with re-building muscle mass lost via sickness.
    Steroid inhalers have confirmed very useful in combating demise from asthma and native steroid injections
    are helpful for treating painful joints and ligaments.

    This technique can provide quick and massive adjustments,
    which has caused lots of debates. Though it would look good at first, counting on these medicine can mess up the body’s hormones and be dangerous in a while.
    Some anabolic steroids have diuretic effects due to a lack
    of aromatase exercise (conversion of testosterone
    into estrogen). This can result in a dry physique with more visible muscle striations and definition. This enhanced alpha male
    profit may be short-lived, with steroids having a transient effect on testosterone ranges,
    spiking them initially but lowering endogenous ranges post-cycle.
    Nonetheless, we now have seen some anabolic steroids compromise
    cardiovascular efficiency because of vital quantities of water retention, causing more viscous
    blood and thus impairing blood move.
    Using anabolic steroids for a great cause and sparingly may help in many
    ways for athletes and health fanatics, however abuse can result in adverse well being effects as indicated in this
    article. Customers should be careful and be positive that they liaise with a medical
    doctor for one of the best outcomes. Anavar is an anabolic steroid that has been proven to enhance protein synthesis, growing muscle
    mass and energy. They’re totally different from anabolic Steroids Alternatives (Saf-Enneagramme.Fr),
    which are often used illegally by some people to increase their muscle mass.

    From weekend warriors to elite athletes, increasingly
    more persons are wondering about the execs and cons of anabolic steroids.

    Normal testosterone ranges vary from 300–1,000 ng/dL for males and 15–70 ng/dL for ladies.
    Taking steroids raises ranges of this hormone, which causes results corresponding to increased muscle mass
    and strength (3, 4). Anabolic steroids are solely obtainable by prescription,
    typically taken without medical advice to spice
    up muscle mass & improve athletic efficiency.
    In the United States, anabolic steroids are categorized
    as Schedule III managed substances, making non-prescribed use unlawful.
    Conversely, some nations, like Mexico and Thailand, have extra lenient insurance policies, allowing over-the-counter
    purchases. Analyzing these completely different fashions can present priceless insights into the
    potential consequences of legalization. Using steroids to enhance athletic efficiency is taken into account dishonest, and may
    lead to athletes being penalized or banned from collaborating in sports
    activities. Extra importantly, utilizing performance-enhancing steroids can have
    serious, long-term health consequences. Typically, when a vet gives your canine steroids, they’re prescribing
    corticosteroids.
    Anabolic refers to progress promotion, whereas androgenic refers again to the growth of male sex traits.
    Content on this web site is offered for information purposes solely.
    The info and supplies contained on this website usually
    are not intended to constitute a complete guide regarding
    all features of the therapy, product or treatment described on the website.

    The State of Victoria and the Department of Well Being shall not bear any legal responsibility for reliance by any user on the supplies contained on this website.
    Anabolic steroids work by imitating the properties of naturally occurring hormones, Their chemical composition is much like testosterone and may
    activate the body’s testosterone receptors.
    This perspective aligns with the broader precept of non-public autonomy.
    The selection between pure strategies or steroids in bodybuilding shows
    what one values of their well-being. Focusing on safe coaching practices
    and understanding the implications of every alternative results in a wiser health journey.
    As the world of health modifications, staying informed helps in reaching top health
    levels whereas staying wholesome for life. But Clenbuterol just isn’t really an anabolic steroid, although
    it presents many benefits you can often get from some steroids.

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