Dry mucous membranes in winter? Try micronutrients such as niacin (vitamin B3)
Cold air outside, dry heating air inside - the mucous membranes often react with feelings of tightness and unpleasant dryness. Dry mucous membranes are not only annoying, but can also reduce the body's resistance and increase the risk of infection. It is therefore worth paying attention to micronutrients such as niacin (vitamin B3), especially in winter. But why is vitamin B3 such an important mineral partner for our mucous membranes? And what role do other B vitamins and a balanced diet play? Find out more about niacin here.
Dry mucous membranes: causes
Dry noses, chapped lips and a rough feeling in the throat are a common problem, especially in the cold months. The following factors can lead to dry mucous membranes:
- Heating air: Indoor air is often very dry, which removes moisture from the mucous membranes.
- Cold outside air: In winter, the humidity is often sufficiently low so that mucous membranes are not optimally moisturized.
- Changed drinking habits: In cold weather, some people drink less - a lack of fluids can promote dry oral mucosa.
- Diet: Those who neglect a balanced diet, including those who eat too unbalanced a diet, can suffer a micronutrient deficiency.
- Hypothyroidism or vitamin D deficiency: Cardiovascular diseases and autoimmune diseases such as the rare Sjögren's syndrome can also lead to dry mucous membranes.
Tips against dry mucous membranes
- Humidify the room air: Place bowls of water on the radiator or use a humidifier.
- Drink enough: At least 1.5-2 liters of water or unsweetened tea daily, depending on your needs.
- Ventilate more often: Fresh air helps to avoid extremely dry indoor air.
- A diet rich in micronutrients: Especially B vitamins, vitamin C, vitamin D and minerals in sufficient quantities.
- No excessive alcohol or nicotine: This can also dry out the mucous membrane.
Micronutrients in the body
Micronutrients are essential substances that our body needs in small quantities, but on a daily basis, to carry out normal functions. These include vitamins (e.g. water-soluble vitamins such as vitamin B3) as well as minerals and trace elements.
Important micronutrients
- Vitamin A: Supports eyes and skin.
- Vitamin B complex, including vitamin B2, vitamin B6, vitamin B12 and vitamin B3 (niacin).
- Minerals: e.g. magnesium, calcium, zinc.
- Vitamin D: An often neglected vitamin, especially in winter (risk of vitamin D deficiency).
Vitamin B deficiency
A lack of B vitamins can lead to gastrointestinal complaints, promote tiredness and also cause mucous membrane problems. Large amounts of processed food, stress and high alcohol consumption can severely impair the absorption of B vitamins.
Meaning of niacin
Niacin - also known as vitamin B3 - belongs to the B group and is sometimes given in the form of niacin equivalents because the body can produce some niacin itself from the amino acid tryptophan.
Niacin and health
Niacin is a micronutrient that is closely linked to processes of normal energy metabolism. The normal function of mucous membranes also benefits because niacin supports the growth and regeneration of cells [1]. Anyone with dry mucous membranes could therefore benefit from a diet rich in niacin. In combination with vitamin B2, vitamin B6, vitamin B12 and sufficient moisture, the mucous membrane structures are optimally supplied.
Vitamin B3 in food
Dry mucous membranes are a common occurrence in winter - be it dry oral mucosa, chapped lips or a rough feeling in the throat. In addition to classic external factors (heating air, cold), nutrition also plays a role: a lack of micronutrients can also dry out the tissue. Niacin (vitamin B3) is one of the B vitamins required for the normal function of skin and mucous membrane cells.
These foods contain vitamin B3:
- Meat: especially poultry and beef
- Fish: e.g. tuna, salmon
- Plant-based foods: peanuts, sunflower seeds, mushrooms, wholegrain cereals
Although vitamin B3 can be formed from the amino acid tryptophan, it requires a balanced diet in order to function normally. Anyone who neglects the B-group vitamin runs the risk of developing deficiency symptoms. Although a niacin deficiency is rare in our country, when it occurs, it is not only the skin that suffers, but often the mucous membranes too.
With small changes - regular drinking, large quantities of fruit and vegetables (rich in phytochemicals), a good supply of micronutrients and the most humid indoor air possible - dry mucous membranes can be significantly alleviated in many cases. Niacin helps the body to keep the mucous membranes healthy, especially in the cold season.
Especially in winter, vitamin B3 & co. are not magic remedies, but they often lead to greater well-being and can make everyday life easier. If there are severe symptoms or a suspicion of Hartnup's disease, carcinoid syndrome or an avoidant-restrictive nutritional disorder, further information and medical advice are of course essential.
With a clever combination of a diet rich in micronutrients, sufficient fluids and a humid indoor climate, you will get through the winter much more relaxed - and your mucous membranes will thank you for it!
FAQ
What to do about dry mucous membranes in the throat?
Gargling with sage or camomile tea, frequently taking a sip of water and incorporating foods that contain secondary plant substances (e.g. herbs) can provide relief.
What to do about dry mucous membranes during the menopause?
Hormone fluctuations can also dry out the mucous membranes. Plenty of fluids, high-quality fats (e.g. in plant-based foods such as avocado) and a balanced diet with B vitamins such as vitamin B3 can help.
What are the 3 types of micronutrients?
We often talk about vitamins, minerals and trace elements. Some also include phytochemicals and the amino acid tryptophan in the group of micronutrients.
Is vitamin C a micronutrient?
Yes, vitamin C is a water-soluble vitamin and is an essential micronutrient for our body.
What deficiency leads to dry mucous membranes?
It is often a combination of a lack of fluids, B vitamins or minerals. Niacin deficiency in particular can impair the regenerative function of the mucous membranes.
What is niacin / vitamin B3 good for?
Vitamin B3 supports normal energy metabolism, contributes to mental function and promotes healthy mucous membranes.
What happens with niacin deficiency?
Niacin deficiency (also known as Hartnup's disease or carcinoid syndrome-related) is rare in industrialized nations, but can lead to pellagra (dermatitis, diarrhoea, dementia). Skin and mucous membrane problems are also signs of deficiency.
What happens with too much niacin?
In very large quantities (e.g. several hundred mg daily), redness, hot flushes and headaches can occur.
How much niacin per day?
According to the German Nutrition Society, the reference values are approx. 13-17 niacin equivalents per day for adults, depending on age, gender and metabolic situation [1].
What can be done to combat dry oral mucosa?
In addition to drinking and humidifying the air, it is worth taking a look at niacin and other micronutrients. Vitamin C and vitamin D also contribute to healthy mucosal function.
What are good micronutrients?
All those that are supplied in sufficient quantities and are highly bioavailable. A balanced diet is crucial here.
Where are micronutrients found?
Most foods, especially plant-based foods such as fruit, vegetables and nuts, but also animal sources such as fish, eggs and dairy products, contain numerous micronutrients.
What are the 3 types of micronutrients?
Vitamins, minerals, trace elements.
Is vitamin C a micronutrient?
Yes, ascorbic acid is essential. Vitamin C is one of the water-soluble vitamins.
Which fruit contains vitamin B3?
E.g. avocado, dried peaches, dates - although they rarely contain very high amounts. To cover the niacin requirement (i.e. sufficient mg per day), a varied spectrum of foods is recommended.
Sources:
[1] https://www.dge.de/wissenschaft/referenzwerte/niacin/
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