Vitamins and Minerals Facts
Vitamin B3 (Niacin)

Knowing Your Vitamins and Minerals Facts

The vitamins and minerals facts for Vitamin B3, which is also known as Niacin, focus on this essential vitamin's many beneficial characteristics.  Another important member of the extensive B complex vitamins family, Vitamin B3 aids the processes involved with metabolizing proteins, fats, and carbohydrates.  Also, an amazing 50+ enzymes are able to function properly because of this vitamin.  Niacin, as it is also known, is a more stable vitamin.  Because of this characteristic, it is able to resist oxidation, heat and alkalies.

It is interesting to note that Niacin has an interesting effect on the arteries.  Firstly, Niacin helps the arteries widen, enabling blood to circulate more easily.  Secondly, it helps prevent plaque from forming on artery walls, and even lowers the body's bad (LDL) cholesterol levels.  The result is improved blood flow and even better, a reduced risk of heart attack.   For these reasons, Niacin is called one of the heart vitamins.

Vitamin B3 plays an essential role in maintaining the function of the body's nervous system, digestive tract and overall mental well-being.  Healthy skin requires a regular supply of this beneficial vitamin. And finally, vitamin B3 is also necessary to produce various hormones including progesterone and testosterone.

Like the other B vitamins, Vitamin B3 is water soluble.  This means that it's easily absorbed in the body and needs to be constantly replenished.  The body actually does have the ability to produce a very small quantity of Niacin.  But this amount is not enough to meet the minimum daily requirements.  The additional amount must be supplied either by food or by vitamin supplements.

Sources of Vitamin B3

Niacin, or vitamin B3, is found more in animal products than plant products.  Excellent sources of this vitamin are organ meats (kidney, liver), pork, lean meats, prawns, and even cow's milk. 

Other sources of this vitamin include seeds and almonds, wheat products, rice bran, beans, turnips, green vegetables, carrots, and celery. 

The recommended daily allowance of Vitamin B3 (Niacin) is:

• Adult women 15 mg, 
• Pregnant women who are nursing need slightly more, 
• Men require between 15 and 19 mg.

It should be noted that some people taking Niacin can experience a red flushness on the skin. If you experience this reaction, you should slow down the intake and allow the body to get used to the Niacin.  

Symptoms of a Vitamin B3 Deficiency

Unfortunately, even a mild deficiency in Vitamin B3 can cause symptoms.  These symptoms can include: tiredness, nausea, forgetfulness,  loss of appetite, sores in the mouth, skin outbreaks, headache, and trouble sleeping or relaxing. 

If the deficiency proves severe, a disease called Pellagra can develop.  Luckily, the first symptom is easily recognizable.  A lesion will appear on any skin that has been exposed to sunlight.  The seriousness of this condition demands immediate treatment.  Pellagra is also characterized by symptoms that include irritability, dermatitis, diarrhea or other gastrointestinal trouble.  Due to its ability to keep Pellagra from developing, Niacin is sometimes referred to as Vitamin PP, or Pellagra Prevention.

The vitamins and minerals facts for Vitamin B3, or Niacin, suggest that this vitamin should be an essential part of any vitamin supplementation and is considered one of the heart vitamins.  To make sure that you are consuming adequate quantities of this very important vitamin, high quality B complex vitamins should be considered.