Vitamin B3 (Niacin): What You Need To Know

Niacin, also known as vitamin B3, is one of the eight B-complexe water-soluble vitamins. an essential human nutrient. It has the formula C
6H
5NO
2 and belongs to the group of the pyridinecarboxylic acid. It plays a role in many aspects of health, from brain function to heart health and beyond. Our body’s key source of niacin is through foods, but it also derives the vitamin from tryptophan, an amino acid. As will all B vitamins, vitamin B3 helps converts food into fuel by helping enzymes properly do their work. Particularly, vitamin B3 is a key component of NADP and NAD, two coenzymes that are involved in cellular metabolism.
The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults  

Effects of lack of vitamin B3 

• Fatigue

• Mental confusion and memory loss

• Depression

• Skin issues

• Diarrhea

Food source of Vitamin B3 includes:

• Milk

• Legumes

• Peanuts

• Brewer’s yeast

• Cereals

• Bread

• Yogurt

• Fish

• Liver

• Lean red meat

• Dried Grains

• Meat

• Eggs

• Tuna fish

• Turkey

• Oats

• Brown rice

• Cheese

• Wheat flakes

Impressive Health Benefits of Vitamin B3 (Niacin)

Vitamin B3 has numerous other health benefits, which mankind has slowly discovered over the course of many years. The beneficial properties are explained in greater detail below.

 

Improves Cholesterol Levels

Niacin is considered an important treatment option for helping to lower cholesterol levels. This is because niacin has been proven to lower the risk of heart disease in patients with mixed dyslipidemia, which is an elevation of plasma cholesterol, triglycerides or both.

Boosts Brain Function

Your brain needs niacin, as a part of the coenzymes NAD and NADP, to get energy and function properly.
In fact, brain fog and even psychiatric symptoms have been associated with niacin deficiency.

Treats Diabetes

Vitamin B3 is well-known for its capabilities to treat high blood sugar levels and symptoms of diabetes. A majority of diabetics are able to effectively regulate HBA1C levels with the assistance of vitamin B3.

Treats Impotence

Niacin helps in creating sex hormones for people suffering from sexual disorders like impotence and erectile dysfunction.

Provides Energy

Niacin carries out the crucial task of converting carbohydrates, proteins, and fats into energy.

Prevention and treatment of pellagra

Niacin and niacinamide are used for prevention and treatment of pellagra. 

Improves Skin Function

Niacin helps protect skin cells from sun damage, whether it's used orally or applied to the skin in lotions.
And recent research suggests it may help prevent some types of skin cancer and prostate cancer.

Gastrointestinal and hepatic

Gastrointestinal complaints, such as indigestion, nausea and liver failure, have also been reported. Hepatotoxicity is possibly related to metabolism via amidation resulting in NAD production. The time-release form has a lower therapeutic index for lowering serum lipids relative to this form of toxicity. 

Side Effects 

The most common adverse effects are flushing (e.g., warmth, redness, itching or tingling), headache, pain, abdominal pain, diarrhea, dyspepsia, nausea, vomiting, rhinitis, pruritus and rash.

Conclusion

Niacin also known as vitamin b3 has numerous health benefits of which most of the has being listed earlier in this article. despite it good health effects it's always advisable to take precautions when taking in food and supplements that contains vitamin b3 to avoid over dosing. High doses of niacin often temporarily reduce blood pressure as a result of acute vasodilation. In the longer term, high-dose niacin use may persistently lower blood pressure in individuals with hypertension, but more research is needed to determine the extent of this effect. It's also not advisable to take vitamin b3 on an empty stomach.