Vitamin B3 (Niacin) facilitates more than 50 metabolic processes, which are meant to convert carbohydrates into energy. Apart from providing energy to the cells, Vitamin B3 also promotes the integrity of these cells. It participates in processes such as detoxification, blood sugar control, antioxidant effect and production of adrenal hormones. This article gives a detailed look into some of the most crucial health benefits of niacin:

Vitamin B3 is available in three forms: nicotinic acid (also called nicotinate) and niacinamide (also called nicotinamide), both found in food and supplements; and inositol hexaniacinate, a form available only in supplements. Nicotinic acid and inositol hexaniacinate are both useful in reducing blood cholesterol levels. Niacinamide is helpful for some people with insulin-dependent diabetes and perhaps for arthritis sufferers.

Vitamin B3 is also called niacin. A deficiency of vitamin-B3 can lead to skin eruptions, bowel problems and even mental problems. Sex life is impacted by the presence of vitamin B-3 because it increases blood flow to the extremities, including the brain. Problems with the nerve and digestive systems caused by vitamin B-3 deficiency can negatively affect your sex life.

Vitamin B3 has a significant role in the digestive system functioning, dermal activities and in nerves. It is a prominent role in the production of ATPs from carbs.
VITAL Vitamin B3 Health Benefits Amazing Tips

Health Benefits of Vitamin B3 or Niacin

Some of the beneficial properties are explained in greater detail below.

Digestion: As a member of B-complex vitamins, niacin aids in the normal functioning of the human digestive system, promoting a healthy appetite, properly functioning nerves, and a glowing skin.

Pellagra: People with weak muscles, digestive problems, skin irritation or pellagra may have a severe vitamin B3 deficiency. These people need to administer an increased dosage of vitamin B3 supplements into their diet.

Cholesterol: Intake of large quantities of niacin, which would be 1100 or more milligrams in a day, has been proven to considerably reduce the levels of “bad” LDL cholesterol and raise the good HDL cholesterol, which prevents the thickening of artery walls and conditions like atherosclerosis.

Water-soluble: Niacin is a water-soluble vitamin that can travel through the human blood stream and the body has the option to discharge excess vitamins through the process of urination. Therefore, such vitamins may be administered to human beings through both food and liquid, since our body does need a constant supply.

Food Souresc: Vitamin B3 may be found in meat, turkey, tuna fish, eggs, poultry products, curds, brewer’s yeasts, peanuts, legumes, potatoes, cheese, brown rice, oats, barley, wheat flakes and milk. Foods like bread and cereals are also rich in niacin. Even tryptophan-rich foods like yogurt and eggs can boost niacin levels.

Daily Dosages: Ideally, women should have at least 15-18mg per day. It is extremely beneficial for women who are on various types of medication. Even those who occasionally use sleeping pills may develop a vitamin B3 deficiency. Men should consume 15-19 mg every day, whereas children should have a 9-13mg dosage of vitamin B3 each day.

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

Energy: Vitamin B3 performs the important function of converting proteins, carbohydrates and fats into energy.

Mental Health: Even mental derangement and associated conditions may be cured with the administration of niacin supplements or medicinal drugs.

Diabetes: Niacin is known to treat diabetes and high blood sugar levels. Most diabetic patients are able to effectively control HBA1C levels with the help of niacin.

Everyone needs a certain amount of niacin -- from food or supplements -- for the body to function normally. This amount is called the dietary reference intake (DRI), a term that is replacing the older and more familiar RDA (recommended daily allowance). For niacin, the DRIs vary with age and other factors. 

Children: between 2-16 milligrams daily, depending on age

Men: 16 milligrams daily
Women: 14 milligrams daily
Women (pregnant): 18 milligrams daily
Women (breastfeeding): 17 milligrams daily
Maximum daily intake for adults of all ages: 35 milligrams daily
However, the ideal dosage of niacin depends on how you're using it. For instance, much higher doses  2 to 3 grams or more are used to treat high cholesterol.

Requirements of B3:

Adult males require 16 mg

Adult women 14 mg and for lactating women, the requirement is 17-18 mg.

Children need 9 – 16 mg of B3 per day.

Fruits rich in Vitamin B3:

Dates

Breadfruit

Avocado

Nectarine

Boysenberries

Guava

Passion Fruit

Cherimoya

Lychee

Peach

Mango

Loganberries

Veggies rich in Vitamin B3:

Corn

Okra

Potatoes

Pumpkin

Sweet Potato

Artichoke

Spirulina

Spaghetti Squash

Squash – winter

Butternut Squash


Mushrooms Peas

Parsnip

Grain and nut source:

Sunflower Seeds

Wheat – Hard Red

Spelt


Peanuts

Barley


Buckwheat

Wheat – Hard White

Rye

Wheat – Durum

Proteins rich in vitamin B3:

Beef

Herring

Cod

Chicken Breast

Chicken (dark meat)

Anchovies

Catfish

Perch

Ground Chicken

Pollock

Turkey Breast

Ground Turkey

Turkey Bacon

Pork

Roast Duck


Salmon

Veal

Sardines

Tuna

Hamburger

Lamb

Bacon

Pork Sausage

Beef Sausage

Turkey Leg

Hot Dog (Turkey)

Legume source of Vitamin B3:

Soy Beans

Winged Beans

Edamame

Adzuki Beans

Pigeon Beans

Fava Beans

Split Peas


Treatment for Osteoarthritis  
        
Niacinamide has also been proven to be effective in improving joint mobility. Due to the fact that niacin reduces joint and muscle fatigue, rebuilds worn down cartilage and increases muscle strength, Vitamin B3 can therefore be used to treat osteoarthritis. If it is taken in high doses every day, the effects will be noticeable after three to four months. Niacin is also known for its anti-inflammatory properties, and this makes it an appropriate treatment for rheumatoid arthritis.

Prevention of Atherosclerosis

Niacin also contributes to the production of histamine, a chemical compound that dilates blood vessels and enhances blood circulation to all parts of the body (including the hands and feet). When taken in high doses, this form of Vitamin B3 (inositol hexaniacinate) is capable of preventing atherosclerosis. Furthermore, the risk of peripheral vascular disease and heart attack decreases significantly. To obtain the best results, Vitamin B3 is usually combined with simvastatin (a drug used to lower cholesterol levels in the blood).

Treatment for Tinnitus
Patients suffering from tinnitus can benefit from Vitamin B3 because it boosts the flow of blood to the peripherals, including the inner ears. Thus if the tinnitus was triggered by a lack of blood to the labyrinth (inner ears), the consumption of Vitamin B3 can help rectify this problem. But note that not everyone will see the same results – only patients who have problems with the flow of blood to their inner ears will find this helpful. If this treatment is not effective, you should consult your audiologist to establish the cause of your tinnitus and the other available treatment options.

Prevention of Diabetes

A chemical substance contained in the composition of Vitamin B3, known as niacinamide, has been proven to be effective in the prevention of diabetes and also suppresses the need for insulin. Research conducted on some animals also shows that niacinamide enhances the efficiency of oral drug medication administered to diabetes patients.

Conclusion – Sources of Vitamin B3  
     
These days, Vitamin B3 deficiency is quite uncommon because it is obtainable in numerous natural food sources. Some of the foods rich in this vitamin include read meat, nuts, poultry, fish, potatoes, pasta, dairy foods, and eggs. Consult your doctor first before taking any Vitamin B3 supplements as it may increase your blood sugar levels.

Fish
Certain types of fish contain naturally high concentrations of vitamin B-3. Baked tuna tops the list with 18.7 milligrams of vitamin B-3 per 3-ounce serving, which exceeds a full day's allowance. Canned tuna packed in water is a healthy alternative, providing 11.3 milligrams of niacin per 3-ounce serving. Other good fish sources of vitamin B-3 include salmon, swordfish, halibut and rainbow trout, which contain approximately 6 to 8 milligrams per 3-ounce serving.

Whole-Grain Cereals and Breads

The Institute of Medicine reports that ready-to-eat cereals and bread provide much of the vitamin B-3 in the average American diet, primarily due to enrichment of the grains during processing. Low-sugar, whole-grain cereals and breads made from whole-grain flour serve as healthy sources of vitamin B-3 and dietary fiber. Three-quarters of a cup of wheat, corn or whole-grain breakfast flakes contains approximately 8 to 20 milligrams of vitamin B-3, depending on the brand. Whole-grain bread provides roughly 1 milligram of B-3 per slice.

Lean Meats

Lean meats are a nutritious option for meeting your vitamin B-3 requirement. Healthy choices that provide approximately 6 to 12 milligrams of niacin per 3-ounce serving include baked, skinless chicken breast; roasted, light meat turkey; broiled top sirloin beef; and roasted pork or lamb loin. Trim the visible fat from any meat before cooking to reduce your intake of unhealthy saturated fat and cholesterol.

Vegetables and Nuts

Potatoes, corn and green or black-eyed peas boost the vitamin B-3 content of a meal by roughly 2 to 3 milligrams per 1-cup serving. Adding mushrooms to salads, sandwiches, soups and stews also increases your niacin intake. A cup of cooked, white mushrooms provides 7 milligrams of vitamin B-3; raw mushrooms contain approximately 2.5 milligrams per cup. Dry-roasted peanuts are a healthy, nutritious snack and provide 3.8 milligrams of vitamin B-3 per ounce. Peanut butter, which contains roughly 2.2 milligrams of B-3 per tablespoon, makes a satisfying snack when spread on whole-grain crackers or celery. Mixed nuts are another healthy option for meeting your daily B-3 requirement, with 2.2 milligrams per ounce.

Tips

A well-balanced diet provides more than enough vitamin B-3 for most Americans. However, a serious condition called pellagra can develop if you lack B-3 in your diet. Talk with your doctor if you have special dietary needs or concerns.

The primary health benefit of vitamin B3 is a significant decrease in heart disease.
It helps lower the level of bad cholesterol.
Studies have shown that a key health benefit of vitamin B3 is the elevation of good cholesterol levels. However, sufficient quantities of the vitamin must be ingested for the required benefits.
Other health benefits of vitamin B3 include a reduction in the risk of Alzheimer’s disease, cataracts, osteoarthritis, and type-1 diabetes.
Scientific studies have shown that vitamin B3 assists in the energy production of cells. It is beneficial for a healthy nervous system and a well-functioning digestive system. The minimum amount of vitamin B3 required for healthy living varies with age. Children require 2-16 mg of vitamin B3, while pregnant women require 18 mg of the vitamin.
Intake of vitamin B3 can sometimes cause an stomach upset. It is advisable to take the vitamin with food. Vitamin B3 can cause harmless flushing when used for the first time. The benefits of vitamin B3 can be offset by liver problems, muscle damage, low blood pressure, and changes in heart rhythm during the intake of a high dose. The benefits of vitamin B3 far outweigh the possible negative effects, when taken under medical supervision.
Vitamin B3 is a naturally occurring substance found in meat, poultry, fish, eggs, and green vegetables. Vitamin B3 deficiency may cause pellagra, a disorder of the digestive and nervous system.
The benefits of vitamins B3 can be obtained by consuming small amounts based on recommended dietary intake. One should eat enough fruits, vegetables, and other healthy food. Since most adults do not eat these kinds of food.
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