Vitamin B3 (Niacin)

Vitamin B3, also commonly called niacin, is a member of the B-complex vitamin family whose discovery was related to work by the U.S. Public Health Service in the early 1900's.  

Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

Health Benefits

Vitamin B3 ensures good Digestion, converts proteins, carbohydrates, fats into Energy, reduces Bad cholesterol (LDL) and increases Good Cholesterol (HDL), prevents Pellagra, helps to make Sex related hormones, good for Mental health, It is good for Diabetic patients.

Amounts per Day

Infants birth - 6 months: 2 mg (adequate intake)
Infants 7 months - 1 year: 4 mg (adequate intake)
Children 1- 3 years: 6 mg (RDA)
Children 4 - 8 years: 8 mg (RDA)
Children 9 - 13 years: 12 mg (RDA)
Boys 14 - 18 years: 16 mg (RDA)
Girls 14 - 18 years: 14 mg (RDA)
Men 19 years and older: 16 mg (RDA)
Women 19 years and older: 14 mg (RDA)
Pregnant women: 18 mg (RDA)
Breastfeeding women: 17 mg (RDA)

Vitamin B3 Deficiencies

Because of its unique relationship with energy production, vitamin B3 deficiency is often associated with general weakness, muscular weakness, and lack of appetite. Skin infections and digestive problems can also be associated with niacin deficiency.

Vitamin B3 Toxicities

Use of high-dose, supplemental niacin to lower serum cholesterol levels has given nutritional researchers a unique opportunity to examine possible toxicity symptoms associated with this vitamin. In the amounts provided by food, no symptoms of toxicity have been reported in the scientific literature. In 1998, the Institute of Medicine at the National Academy of Sciences set a tolerable upper limit (UL) for niacin of 35 milligrams. This UL applies to men and women 19 years or older, and is limited to niacin that is obtained from supplements and/or fortified foods.

Good Vegetable Sources

• Fruits: Avocado, Boysenberries, Breadfruit, Cherimoya, Dates, Guava, Loganberries, Lychee,  Mango, Nectarine,  Passion Fruit,  Peach, etc.
• Vegetables: Artichoke,  Butternut Squash, Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Spirulina, Spaghetti Squash, Squash Winter, Sweet potato etc.
• Nuts & Grains: Barley, Buckwheat, Peanuts, Rye, Spelt, Sunflower Seeds,  Wheat Durum, Wheat Hard Red, Wheat Hard White  etc.
• Legumes: Adzuki Beans, Fava Beans, Edamame, Pigeon Beans, Split Peas, Soy Beans, Winged Beans etc.