Benefits and Needs of Niacin

Like all B vitamins, niacin helps convert the food we eat into energy. Vitamin B3 must be consumed daily because the body does not store it. Many processed cereals and breads are enriched with niacin but it is always preferable to get natural vitamins from whole foods.

VITAMIN B3 PROVIDES SUPPORT TO

  • Blood pressure regulation
  • Cardiovascular system
  • Hair
  • Nervous system
  • Skin

RECOMMENDED DAILY ALLOWANCE (RDA)

  • Women – 14 mg/day
  • Men – 16 mg/day
  • Safe upper limit is 35 mg/day

DISEASE CONDITIONS ASSOCIATED WITH A DEFICIENCY OF VITAMIN B3

HEALTH CONDITIONS ASSOCIATED WITH TOXICITY (too much)

  • Blood glucose fluctuations
  • Constipation
  • Flushed skin
  • Gout
  • Itching
  • Liver damage
  • Nausea
  • Vomiting

RISK FACTORS (Conditions or behaviors that increase the risk of deficiencies)

  • Alcoholism
  • Anorexia
  • Bariatric surgery
  • Poor diet

BEST SOURCES OF VITAMIN B3

  • Enriched cereals
  • Skipjack tuna
  • Light meat turkey
  • Sesame seeds
  • Lean ground pork
  • Venison
  • Dried oregano
  • Ground ginger
  • Dried tarragon
  • Lean veal
  • Portabella mushrooms
  • Roasted sunflower seeds
  • Dried apricots
  • Baked potato

CAUTIONS

Nicotinamide does not have the same lipid-modifying effects as niacin and therefore does not reduce cholesterol.

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