Vitamin B3

Vitamin B3

  Vitamin B3

Vitamin B3 is also known as Niacin. It is a very important nutrient as every part of the body needs it to function properly. Vitamin B3 or Niacin is a water-soluble vitamin that can travel through the human blood stream and thus the body has the option to discharge excess vitamins in form of urine. Therefore, such vitamins can be taken through both food and liquid items, since our body does need a constant supply. According to Delhi-based Nutritionist Dr. Simran Saini, "The prime benefit of Vitamin B3 is that it keeps your bones stronger by helping in the retention of calcium.

Vitamin B3 or Niacin is primarily used to lower high cholesterol levels in the body. It is also used to treat respiratory or vascular disorders. Foods such as fish, nuts and chicken are good sources of this vitamin. It aids in good blood circulation, normal functioning of the brain and boosting memory. It is important to consume appropriate portions of this vitamin as an over dose might cause adverse affects to your health.

Health Benefits of Vitamin B3

Digestion Improves

Niacin aids in the normal functioning of the human digestive system, promoting a healthy appetite, properly functioning nerves, and a glowing skin.

Treats 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.

Reduces Cholesterol Levels

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.

Treats Impotence

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

Provides Energy

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

Improves Mental Health

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

Treats 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.

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.

Vitamin B3 Deficiency

Clinical symptoms of a vitamin B3 niacin deficiency are usually categorized as the “3 D’s”: dermatitis (skin rashes), diarrhea, or dementia.

Diagnosis is usually clinical, and dietary supplementation with high doses of niacin is usually successful is resolving symptoms.

When a vitamin B3 niacin deficiency is seen, the following are signs and symptoms:

1. Pellagra- characterized by skin inflammation, hallucinations, digestive distress. Usually occurs in malnourished people or those with alcoholism and can include rash, stomatitis, diarrhea, and mental problems
2. Mucous membrane swelling- symptoms which affect the mouth, vagina and urethra tongue can cause pain in the mouth, increased salivation, and edema of the tongue, and ulcers
3. Skin symptoms include several types of lesions
4. Gastrointestinal (digestive) disturbances- symptoms include burning in the pharynx and esophagus,  stomach and abdominal discomfort, constipation, nausea, vomiting, and diarrhea
5. Brain impairment and psychosis- impaired consciousness, cognitive decline (dementia), disorientation, confusion, depression, mania, or paranoia.

 Food Sources of Vitamin B3
 

Niacin 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. Foods such as fish, nuts, dried grains, liver, chicken, lean red meat, whole grains, enriched refined grains and dried beans are good sources of vitamin B3.

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