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
- Alcoholism
- Alzheimer’s disease
- Anemia
- Anorexia
- Atherosclerosis
- Balance disorder
- Canker sores
- Cataracts
- Depression
- Diabetes
- Fatigue
- Headaches
- High cholesterol
- Indigestion
- Mouth lesions
- Osteoarthritis
- Pellagra (rare but fatal)
- Skin disorders
- Vomiting and nausea
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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