Vitamin B3: 66% Protection Against Glaucoma Proven by New Study!

Current studies show that a balanced diet typically meets nutritional needs reliably, while uncontrolled intake of supplements is increasingly viewed with skepticism.

Where Nutrients Can Be Found

Whole grains primarily offer Vitamin B1, while dairy products are rich in B2. For those looking to meet their Niacin and B6 requirements, beef, chicken, or salmon are excellent choices. Particularly nutrient-dense are organ meats, which contain B1, B2, B9, and B12.

Plant-based sources complement the spectrum: sunflower seeds (B5), legumes and leafy greens (B9), as well as yeast. Experts differentiate between natural folate and synthetic folic acid when it comes to folic acid supplementation.

Vitamin B3: Shielding Our Eyes

A long-term study involving 2,920 patients over 20 years reveals impressive figures: sufficient Nicotinamide (Vitamin B3) reduced glaucoma risk by 66%. The results were published in July 2026 and highlight the significant impact of Vitamin B3 on ocular health.

In addition to proper nutrient intake, active prevention plays a crucial role in preserving mental sharpness well into old age. The WHO emphasizes that up to 45% of dementia risk factors are modifiable. Eating healthy, staying mentally active, and only taking supplements in the case of proven deficiencies are clear recommendations.

The B12 Trap

Vitamin B12 is predominantly found in animal products — clams, meat, and eggs. For vegans and vegetarians, this crucial nutrient may require supplementation, as plant-based sources often lack bioavailability.

Determining whether forgetfulness in older age is typical or a warning sign can often be difficult. A quick, scientifically validated check provides initial orientation and reassurance.

Risks of Self-Medication

Over-supplementation and dosage errors can lead to dangerously high levels. Especially for individuals with impaired kidney or liver function, this can pose serious health risks. For children with a balanced diet, vitamin supplements are often unnecessary and can even be harmful. Generally, there is no widespread vitamin deficiency among German children, with the notable exception of Vitamin D in infancy.