The Role Of Vitamin B3 Niacin

Vitamin B3 niacin is an essential vitamin for your body, and it is just one of the eight water soluble types of B vitamins.  Nearly all of the B vitamin classes will help the body convert carbohydrates into sugar or glucose, which can then be burned to produce energy.  Also known as complex B vitamins, B3 niacin are essential in helping the body break down protein and fat.

Complex B vitamins also play an important role with maintaining muscle tone within the digestive tract, along with the health of the skin, nervous system, live, eyes, hair, and mouth.  Even though a lot of people associate creative with the aspect of muscles and muscle tone, vitamin B3 niacin is as equally important - if not more important.

B3 niacin is also important with getting harmful or toxic chemicals out of the body.  It can also help the body produce different sex and stress related hormones within the adrenal glands, among other parts of the body.  The vitamin is also useful for helping with sexual dysfunction as well.  This can be great news for those who have problems with pleasing their mate.

Also very effective with improving circulation, B3 niacin can also help to reduce cholesterol levels found in the blood.  Even though vitamin B3 niacin is great as a stand alone supplement, it should also consumed with foods that contain protein, due to the fact that the body is able to convert the amino acid known as tryptophan into niacin.

The higher doses of B3 niacin, which are available only through prescription, have been proven to prevent and also improve a variety of different symptoms and ailments.  Due to the high risk of toxicity, individuals should always consult with a doctor first, before they decide to start higher doses of B3 niacin.

There are also niacin skin care products that are being developed as well, which contain anti-aging products, helping to treat acne and also aid in the prevention of skin cancer.  A lot of dermatologists expect that these products will become really popular over the next several years.  Even though they are still in development stages, research has proven them to be very effective when compared to the other types of products.

The best sources for vitamin B3 niacin include beef, pork, turkey, beets, veal, fish, chicken, salmon, tuna, and peanuts.  You can also get supplements that contain B3 niacin as well, which can give your body the amounts it needs.  This is a very important vitamin, as it does a lot more for the body than most think.  By consuming foods that contain it or taking the proper supplements - you’ll get the amount of B vitamins that your body needs on a daily basis.

Niacin Facts

 

What is Niacin?

Niacin is a water-soluble B vitamin, essential for energy metabolism in the cells, the proper functioning of the gastrointestinal and nervous systems, healthy skin, and the release of energy from carbohydrates, fats and protein.

Niacin requirements

The RDA for niacin (as NE) in healthy adults is 16 mg/day for males and 14 mg/day for females. The Upper Limit of Intake (UL) for niacin is 35 mg/day for adults. The requirements for niacin are expressed as Niacin Equivalents (NE), because the body can convert the amino acid, tryptophan, to niacin.

What happens when Niacin intake is too high?

The form of niacin produced in the body from tryptophan (niacinamide) cannot cause problematic side-effects, but excessive use of niacin supplements can produce flushing, itching, liver damage, high blood sugar, and gout. Side effects usually occur at doses of greater than 2 grams/day. High amounts of niacin are sometimes ordered by a doctor to help treat high cholesterol levels. In this case, the vitamin is acting as a drug. Supplemental niacin should be taken on a full stomach.

What happens when Niacin intake is too low?

Low intake of niacin is unlikely in healthy people eating a wide variety of food; however, symptoms of niacin deficiency can start with skin problems, muscle weakness, and indigestion, and can progress to a condition known as pellagra. Pellagra is a significant niacin deficiency which leads to the four “D’s”: diarrhea, dermatitis, dementia, and death. Alcoholics and other undernourished people are at risk of developing pellagra. Most people, however, eat enough protein-rich foods to prevent pellagra.

People who live in areas where maize (Indian corn) is the main food source are at risk of developing pellagra because maize is low in both niacin and tryptophan. The niacin in maize also cannot be absorbed in the intestine unless the maize is treated with alkali, like in the preparation of tortillas.

Which foods are high in Niacin?

Foods high in protein are highest in niacin. These foods include lean meat, liver, fish, poultry, eggs, legumes, peanut butter; also, enriched cereals.