Vitamin B3 - Benefits, Deficiency Symptoms And Food Sources

Vitamin B3 is also known as niacin and it acts like other B vitamins to create enzymes that are important to metabolic cell activity, synthesize hormones, repair genetic material, and maintain normal functioning of the nervous system. All B vitamins help the body to convert carbohydrates into glucose, which is "burned" to produce energy.

Functions and benefits of Vitamin B3

Vitamin B3 has a number of important functions and benefits. For example it:

• Niacin assists in the functioning of the digestive system, skin, and nerves.
• It helps proper utilization of brain.
• It also help in the oxidative release of energy from food.
• It raises HDL (high density lipids) or good cholesterol.

Recommended Dosage for Vitamin B3

• For men, the usual dose of Vitamin B3 is 19 mg.
• For women, the usual dose of Vitamin B3 is 15 mg.
• For Pregnant women, the usual dose of Vitamin B3 is 17 mg.
• For Lactating women, the recommanded dose of Vitamin B3 is 20 mg.

Food sources of Vitamin B3

• meat
• fish
• whole grains
• alfalfa
• cayenne
• chamomile
• eyebright
• hops
• mullein
• nettle
• oat straw
• parsley
• raspberry leaf
• red clover

Deficiency Symptoms of Vitamin B3

• weakness
• dementia
• loss of appetite
• depression
• sore mouth
• anxiety
• diarrhea
• canker sores
• fatigue
• halitosis
• headaches
• insomnia
• low blood sugar
• skin eruptions