What is Vitamin B3?
Vitamin B3 benefits – B3, also known as niacin and nicotinic acid, is one of the eight water-soluble B complex vitamins. Because B3 is a water a soluble vitamin very little is stored in the body, so it’s very important to include regular sources of Vitamin B3 through diet or supplements.
Vitamin B3 Benefits
It aids in circulation, intestinal and nervous system functions, and the metabolism of proteins fats and carbohydrates.
It’s important for strong bones and teeth, plays a major role in healthy cell development and helps keep the immune system strong. It has also been shown to promote muscle health, breast health and colon health and contributes to healthy skin.
B3 also helps reduce cholesterol by not only lower bad cholesterol (LDL) but also by increasing good cholesterol (HDL).
Symptoms of Vitamin B3 deficiency
Most people consume enough Vitamin B3 foods and or get enough sun to avoid a deficiency. Symptoms of deficiency include canker sores, forgetfulness, dementia, diarrhea, and dizziness. Other symptoms include fatigue, headaches, and indigestion. Insomnia, pain in the extremities, reduced appetite, low blood sugar levels, muscle weakness, skin eruptions, and inflammation.
Vitamin B3 Foods
The body also converts tryptophan, an essential amino acid, into vitamin B3. So foods rich in tryptophan like milk and turkey can be considered good sources of vitamin B3.
Include these foods in your diet to enjoy Vitamin B3 benefits:
- Whole Grains (except corn)
- Green Vegetables
- Nuts & Seeds
- Meat and Organ Meats
To get optimum Vitamin B3 benefits the Recommended Daily Allowance (RDA) is 14 mg for females, 9-13 mg for children and 16 mg for males.
There can be serious harmful side effects from taking too much niacin. Always have a health practitioner or doctor monitor and adjust your dosage as needed.
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