Vitamin B-3 (Niacin)

Vitamin B3, also known as niacin, is among the eight water-soluble vitamins in the B-complex. Niacin has a wide variety of applications in the body, supporting the immune tract, skin, and nervous system functions.

Getting ample niacin, or vitamin B3 is essential for good general health in the body. Higher doses of niacin, as a drug, may raise cholesterol levels.

Nicotinamide, nicotinic acid, and vitamin PP are other names for vitamin B-3 as it avoids pellagra. The body excretes some niacin in the urine it doesn’t use. Niacin is not processed by the liver, and people have to take it in the diet every day.

Sources of Vitamin-3

Niacin-vitamin b3 Best food sources

Niacin’s food sources include yeast, beef, fish, milk, eggs, nuts, green vegetables, beans, and fortified cereals and bread. According to the National Institutes of Health (NIH), the human body also can produce niacin from the amino acid tryptophan.


Daily requirement

The normal recommended daily allowance (RDA) of niacin is dependent on age, gender, health conditions, and reproductive status. For women and men, the average RDA is 14 to 16 milligrams a day, according to the NIH. Before taking niacin due to drug reactions and side effects, people taking medications or those with medical conditions should consult a medical professional.

Children: from 2-16 mg daily, based on age

Men: 16 mg daily Females: 14 mg daily

Females (pregnant): 18 mg daily

Females (breastfeeding): 17 mg daily

Average total consumption for people of all ages: 35 mg daily


Benefits of Vitamin B-3

Niacin may play a part in health enhancement. It is also used to relieve migraine headaches, breathing disorders and dizziness, and to reduce cholera-related diarrhea, according to NIH.

This is a part of transforming the food we eat into electricity. It makes the body use proteins and fats and maintains good skin, hair, and nervous system.

Niacin is believed to reduce LDL (bad) cholesterol and blood triglycerides. The Mayo Clinic has estimated that HDL (good) cholesterol could be raised by more than 30 percent by niacin. And, for at least 50 years, niacin has been a big component in treating elevated cholesterol.

Niacin contributes to the development of other hormones in the adrenal glands and helps remove toxic chemicals from the liver.

Vitamin B3 has been shown to boost the ability of people with mild to extreme erectile dysfunction to sustain an erection.


Vitamin B-3 Deficiency

vitamin b3 deficiency

Niacin deficiency is uncommon and typically occurs in alcoholics. Slight niacin deficiency signs include fatigue, cancer sores, diarrhea, nausea, impaired breathing, and indigestion.

Deficiency can affect the condition known as pellagra. Pellagra’s effects include stomach problems, flaky or inflamed skin, nausea, and intellectual disability.

Other symptoms people may have :

  • vomiting
  • headache
  • memory loss
  • depression

Some studies have also linked niacin intake to increased cancer risk, especially among women. Changes in niacin intake, whether too much or too little intake, will affect the way cells expand, feed, and replicate themselves. This can induce cellular changes over time, contributing to cancer.