Vitamin B3 (Niacin) - Benefits, Deficiency Symptoms And Food Sources

Vitamin B3, is also called niacin, is one of eight water-soluble B vitamins. All B vitamins help the body to convert carbohydrates into glucose (sugar), which is "burned" to produce energy. These B vitamins, often referred to as B complex vitamins, are essential in the breakdown of fats and protein. B complex vitamins also play an important role in maintaining muscle tone along the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.

Functions and benefits of Vitamin B3

Niacin is vital in supplying energy to, and maintaining the integrity of, all body cells. Niacin assists in antioxidant and detoxification functions, and the production of sex and adrenal hormones. Vitamin B3 lowers cholesterol by preventing its buildup in the liver and arteries. Niacin moves fat from tissues for fat metabolism, burning it for energy. It promotes healthy skin, the health of the myelin sheath, and good digestion, where it is also vital for the production of hydrochloric (stomach) acid. It is an aid in protecting the pancreas, and is necessary for the health of all tissue cells.

Recommended Dosage for Vitamin B3

Always take Vitamin B3 with food. Niacin is available in tablet and time-release tablets and capsules. These are available in strengths of 25-mg, 50-mg, 250-mg, and 500-mg.

Food sources of Vitamin B3

• Meat, poultry, fish
• Peanuts
• Yeasts
• Milk and eggs contain small amounts, but are excellent sources of tryptophan

The best dietary sources of vitamin B3 are found in beets, brewer's yeast, beef liver, beef kidney, pork, turkey, chicken, veal, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts.

Deficiency Symptoms of Vitamin B3

Severe lack of niacin causes the deficiency disease pellagra, wherein a mild deficiency slows down the metabolism decreasing cold tolerance. Extemely high doses of Niacin can cause niacin maculopathy, a thickening of the macula and retina which leads to blurred vision and blindness.