Vitamin B3 Sources, Health and Nutritional Benefits

Vitamin B3 Definition

It is a water-soluble form of complex vitamin. It is also referred to as niacin or nicotinic acid. Its nutrient properties are required for the optimal functioning of the body.

Vitamin B3 Benefits

When ingested niacin has great health and nutritional benefits;

Health Benefits of nicotinic acid

  • Niacin helps the digestive tract stay healthy.
  • It helps maintain normal skin and mucous membranes.
  • Niacin helps with DNA repair and stress responses.
  • When taken in the right dosage, niacin may help ease arthritis.
  • It facilitates the normal functioning of the nervous system.

Nutritional Benefits of Vitamin B3

  • It helps enzymes work efficiently.
  • Niacin helps convert food into glucose that is used to produce energy.
  • It is essential in producing macromolecules, fatty acids, and cholesterol.

Niacin sources

The body does not store nicotinic acid, thus people must consume it in their diet daily. It is found in plants, animal products, and supplements.

Foods With Vitamin B3

Meat and animal products have the highest concentration of niacin. Foods rich in nicotinic acid include; Liver, poultry, nuts, meat, chicken breast, milk, eggs, cooked brown rice, and peanuts

Niacin supplements

Supplements are used to increase niacin levels in the body and treat deficiency. They include nicotinamide, niacin. Supplements help lower blood cholesterol and treat type 1 diabetes. Uncontrolled intake may result in side effects such as;

  • Flushing.
  • Vomiting.
  • Abnormally high liver enzymes.
  • Constipation.

Niacin Deficiency

The deficiency of nicotinic acid is possible when a person does not get enough niacin in the body. The Recommended Daily Allowance (RDA) for niacin is 14 -16 mg per day for adults, is obtained easily from foods above. Alcoholism is the prime cause of deficiency.

symptoms of deficiency

  • Indigestion.
  • Bright red tongue and canker sores in the mouth.
  • Fatigue.
  • Memory loss and mental confusion.
  • Vomiting.

Causes of deficiency

  • Alcoholism.
  • Undernutrition.
  • Malabsorption.

Vitamin B3 dosage

The recommended dosage for niacin for people having a 2,000-calorie diet is 16 mg per day. People above 14 years require 14-16 mg of niacin daily.

Nicotinic acid Benefits For Skin

Niacin helps maintain the general health of the skin when applied via skincare products such as serums. Its benefits include;

  • Improves the appearance of enlarged pores, uneven skin tone, and wrinkles.
  • Reduces the impact of environmental damage because of its ability to improve the skin’s barrier.
  • It helps skin to repair signs of past damage by restoring the surface.
  • Prevents the skin against moisture loss and dehydration.

Vitamin B3 For Skin Cancer

Research shows that taking 500 mg of nicotinamide supplement twice daily reduces rates of non-melanoma skin cancer. This type of supplement is easily accessible over the counter(OTC) although doctors’ consultation and guide are necessary before starting the medication.

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