Vitamin B3 Sources Deficiencies Health Benefits | Niacin Dosage
The other name of the vitamin B3 is Niacin. Niacin is one of the eight B-complex vitamins. Niacin comes in three forms nicotinic acid, Niacinamide and Inositol Hexaniacinate. Niacin works like other B vitamins; it helps the body breakdown carbohydrates, fats and proteins into energy. The major role of niacin is production of hormones in the adrenal glands and removing malign chemicals from the liver. It is also responsible for lowering the cholesterol and triglycerides in the blood. It is also an important water-soluble vitamin for maintaining good blood circulation, healthy skin formation, boosting memory power, normal functioning of the brain and reducing the arthritis and lowering the risk of heart diseases.
Important Sources Of Vitamin B3 (Niacin):
Niacin is mostly found in meat, eggs, tuna fish, brewer’s yeast, potatoes, curds, peanuts, legumes, brown rice, cheese, barley, wheat, oats, milk, bread, liver, cereals, chicken, dried grains, nuts and red meat.
Deficiency Symptoms Of Niacin:
Niacin deficiency occurs rarely. It is mostly found in alcoholics. Deficiency symptoms of this vitamin include canker sores, depression, fatigue and indigestion. Severe deficiency of niacin can cause pellagra. The symptoms of pellagra include diarrhea, flakey skin, digestive problems and mental impairment.
Recommended Daily Intake Of Vitamin B3:
Up to 12 months: 2-4mg/day
1-13 years: 6-12mg/day
14 years and above: 11mg/day and 12 mg/day
14 years and above: 11mg/day and 12 mg/day
Pregnancy women: 18mg/day
Breastfeeding women: 17mg/day
Health Benefits Of Vitamin B3 (Niacin):
Reduces cholesterol levels:
Persons suffering from dyslipidemia, an abnormality featuring high plasma cholesterol and triglycerides, are observed to have been cured efficiently by adequate dosages of niacin. Vitamin improves the good cholesterol levels(HDL), reduces the quantity of LDL (bad cholesterol) and triglycerides.
Vitamin B3 helps in streamlining metabolism of protein imbibition by converting proteins into amino acids.
The ill-effects of pellagra like nausea, diarrhea, moulting skin are caused by the deficiency of niacin. Pellagra can be cured if the body is compensated with adequate of vitamin B3.
Mitigates ill effects of diabetes:
High blood sugar levels can be contained by proper medication with vitamin B3 and HBA1C levels can be controlled by administering niacin supplements.
Ensures healthy Skin:
Skin problems like acne can be cured by anointing the affected parts with creams consisting of niacin along with oral intake of vitamin B complex supplements. Niacin vitamin also can treat skin inflammation, flare-ups, irritation. More serious skin problems such as bullous pemphigoid and granuloma annulare are cured by niacin.
Treats Cardio vascular diseases:
Niacin vitamin is capable of bringing down the abnormalities of atherosclerosis or hardening of arteries due to congested passages of arteries by deposits of cholesterol. Niacin can produce an enzyme called histamine which dilates the circulatory path of blood in arteries. Cardio vascular diseases are cured by ensuring proper circulation blood to and from the heart.
Mobility in bone joints can be improved by niacinamide which also improves the muscular strength alleviating joint pains and inflammation.
Erectile dysfunction can be overcome by sufficient intake of niacin vitamin along with vitamin K which serves as an elixir to maintain potency and fecundity in males.
Prevents Birth Defects:
The defects occurring due to malformation of molecules of NAD (nicotinmide adenine dinucleotide) are prevented by vitamin B3. NAD molecules are important for energy storage and DNA synthesis in cells leading to proper development of embryo and robust health of pregnant mother.
Supports brain functioning:
Niacinamide is found to protect against Alzheimer’s disease and other geriatric problems like forgetfulness, depression, insomnia, chronic brain syndrome, deteriorating cognitive power etc. Niacin is also helpful in curing and further recurrence of schizophrenia and mental delirium. Niacin vitamin reduces the risk of attention deficit hyperactivity disorder (ADHD).
Word of Caution:
Taking too much of vitamin B3 in supplemental forms causes flushing, headaches to intestinal cramps, nausea, and diarrhea. Those who are taking supplemental forms should consult the doctor for guidance about the daily dosage requirement of niacin.
Read and Understand:
Each Fruit Nutritional Values and Health Benefits,
Jack Fruit, Asian Pear, Apricot Fruit, Date Palm Fruit, Coconut, Cherimoya Custard Apple Fruit, Blackberry Fruit, Cantaloupe Fruit, Gooseberry Fruit, Cranberry Fruit, Kiwi Fruit, Durio Zibethinus Fruit, Kumquat Fruits, Jujube Fruit, Grape Fruits, Boysenberry Fruit , Avocado Fruits, Carambola Fruits, Common Fig Fruit, Cherry Fruit, Apple Fruit
Each Vegetable Nutritional Values and Health Benefits,
Malabar Spinach, Cayenne Pepper Mirchi Powder, Garlic, Ginger, Green Beans-French-beans, Fenugreek, Drumsticks, Dill-Leaves, Curry-Leaves, Cucumber, Corn-Grain popcorn, Amaranth-Leaves, Carrot-vegetable, Coriander-Leaves, Cabbage, Bottle-Gourd, Capsicum, Cluster-Beans, Bitter-Gourd, Beetroot, Ash Gourd-Winter-Melon, Brinjal