Vitamin B3 - Niacin
Vitamin B3 - Niacin is used for metabolism of fats, carbohydrates and proteins as well as healthy skin, circulation and nervous system.
It’s also needed for proper functioning of stomach fluids.
Niacin Food Sources
Niacin can be found in a wide array of foods including coffee! Other foods with Vitamin B3 include meat, poultry, fish, nuts, yeast, asparagus, green leafy vegetables, seeds and milk.
Dosage
Minimum USRDA for B3 is 18 mg per day for men and 13 for women. Keep in mind that this is the bare minimum you need to survive and supplements usually contain more than this amount.
Side Effects
Excessive amounts of niacin (over 200 mg) cause flushing which can cause a drop in blood pressure. This is typically not harmful. Other side effects can include itching, high blood glucose and in extreme cases liver damage.
Symptoms of Vitamin B3 Deficiency
A deficiency of vitamin B3 has been associated with the disease pellagra which is marked by diarrhea, dermatitis and dementia. Other symptoms of Niacin deficiency include headaches, canker sores, depression, insomnia, low blood sugar and weak muscles. Of course these can be symptoms of many disorders so please see your physician if you experience them .
Other Considerations
Take Vitamin B3 with the other B vitamins and along with Vitamin C. Boiling food drastically reduces the amount of B3 in the food.
See Also:
Vitamin B1 - Thiamine - Good for metabolism and the nervous system.
Vitamin B2 - Also called Vitamin G, Riboflavin - Good for skin , hair and nails.
Vitamin B5 - Pantothenic Acid - Helps fight allergies and reduce wrinkles.
Vitamin B6 - Pyridoxine and Pyridoxamine - Helps balance hormonal changes.
Vitamin B9 - Also called Vitamin M, Folic Acid - Crucial for cell production and a developing fetus.
Vitamin B12 - Cyanocobalamin - stimulates appetite and helps release energy.
Of Interest
Get more on the Vitamin B3 Niacin
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