Vitamin B3 (Niacin)
What is it?
Vitamin B3 is a water soluble vitamin.
What does it do?
- Energy production, B3 is involved in the metabolism of fats, protein and carbohydrates.
- Involved in the maintenance of healthy skin & mucus membranes.
- Essential for brain function
- May help to lower blood cholesterol levels and balance blood sugar.
Deficiency Symptoms
- Tiredness, lack of energy, anxiety or tension, depression
- Bleeding or tender gums, skin complaints e.g. acne, eczema or dermatitis
- Diarrhoea
- Severe deficiency results in the disease Pellegra.
Recommended Daily Amount (RDA)
Children 5 – 10mg
Adults 25-30mg
The niacin form of B3 can cause flushing of the skin when taking in doses above 50mg.
B vitamins tend to function best when in combination with the other B vitamins, rather than in isolation, it is usually recommended that it B3 is supplemented as part of a B complex.
Therapeutic amounts are generally considered to be slightly higher than RDAs. However high doses should be considered in conjunction with a healthcare practitioner.
Food Sources
Organ meats( e.g liver), poultry, eggs, oily fish, peanuts, legumes, brown rice, milk, avocados, mushrooms, seeds, cabbage, cauliflower.
Safety Considerations
Niacin in very high doses has been associated with some side effects including gastric upset, nausea and liver damage.
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