Vitamin B3 is popularly known as niacin or nicotinic acid. It is an organic compound that is colorless and water soluble in nature. This derivative of pyridine plays a significant role in the growth and development of the human body and is found in various plant and animal tissues. Niacin plays a vital role in the breakdown and utilization of all major foods in the body of vertebrates.
Benefits of niacin:
It is essential for the development and maintenance of healthy hair, skin and nails.
It is involved in the proper functioning of the nervous system.
It plays a crucial role in the smooth functioning of the gastro-intestinal tract. It helps in the normal secretion of bile juice and stomach fluids that are necessary for digestion.
It boosts the body’s immune system and protects it from a number of diseases.
It aids in the prevention and treatment of heart disease, high cholesterol, diabetes and schizophrenia.
Vitamin B3 promotes the metabolism of carbohydrates, proteins and fats, thereby involved in the release of energy.
It is required for cell respiration and promotes proper circulation of oxygen throughout the body.
It is involved in the synthesis of sex hormones and aids in improving the fertility of the body.
Niacin is helpful for the dementia of pellagra, is a popular mood enhancer, helps in psychological functions and is a great memory enhancer.
It is required for the production of hydrochloric acid in the body.
It is also required by the body for the metabolism of some drugs and toxicants.
It helps maintain normal blood pressure and blood triglyceride levels.
It lowers the LDL cholesterol level and raises the level of HDL cholesterol, thereby supporting normal cholesterol levels.
It plays an important role in orthomolecular nutrition supporting higher functions of the brain and cognition.
Deficiency:
Deficiency of Vitamin B3 is marked by canker sores, depression, fatigue, low blood sugar, dizziness, diarrhea, weakness, limb pain, skin eruptions, bacterial dermatitis, eczema, dementia, inflammation, halitosis etc. The deficiency of niacin is likely to affect every cell in the human body, particularly those places where it is used to carry major life support functions such as the skin, gastrointestinal tract and the nervous system. The deficiency of niacin is called pellagra which is widely known as the disease characterized by three Ds— dermatitis, diarrhea and dementia.
Shortage of niacin may result in decreased production of the stomach acid leading to malabsorption of various nutrients and fat soluble vitamins. This is initially characterized by irritability, nausea, stomach upset, depression and low blood pressure.
Dosage:
The Recommended Daily allowance (RDA) of vitamin B3 is as follows:
Males: 18 mg per day
Females: 13 mg per day
Supplements: 100 mg
Food Sources:
Vitamin B3 is produced by the amino acid tryptophan but is not present in sufficient quantity to maintain health. Therefore, it must be acquired by the body through diet. Various food sources include bean, meats and vegetables, peas, legumes, whole grain cereals, cereal bran, eggs, fish, liver, kidney, peanut butter, wheat germ, brewer’s yeast etc.
Side effects:
There are no side effects of taking niacin but extremely high doses can result in hyperuricemia and hepatic abnormalities. It may lead to itching, elevated blood glucose, peptic ulcers and liver damage.
For maximum benefits it is recommended to take it with B group vitamins and vitamin C.
Vitamins and minerals are required in a specific quantity by the body for carrying out its proper functioning on a daily basis. If they are not acquired by the body in appropriate quantities, they may result in deficiencies, whereas an overdose can be equally harmful. Before taking any supplement, it is necessary for you to consult a registered medical practitioner in order to determine if the product is meant for you or not. You must also make note of any ailments or diseases you might be prone to such as diabetes, heart disease, high blood pressure, respiratory disorder, stomach or kidney infection, anemia, depression, anxiety or stress related disorders etc.
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