Vitamin B3 is also referred to as Niacin. It is a water soluble vitamin which needs to be ingested daily as it is not stored in the body. Vitamin B3 depends on the synergistic effects of the other B vitamins to function properly and is essential for the conversion of proteins, fats, and carbohydrates into energy production for the body. Vitamin B3 has been shown to play an important role in lowering cholesterol levels, stabilizing blood sugar, and preventing DNA damage. Studies show that Vitamin B3 may also play a role in the prevention or treatment of Alzhiemer’s disease and dementia, cataracts, convulsions, depression, diabetes, gout, hallucinations, headaches, insomnia, thyroid issues, menstrual issues, multiple sclerosis, arthritis, taste and smell disorders, and vertigo.
Vitamin B3 (Niacin) deficiency can lead to skin infections, digestive problems, dementia, lack of appetite, and muscular weakness. Birth control pills and antituberculosis drugs have been shown to lead to Vitamin B3 deficiency. Additionally, because Vitamin B3 depends on tryptophan (an amino acid in protein rich foods) to function properly, a diet low in protein can result in Vitamin B3 deficiency.
Toxicity symptoms have not been reported with the amount of Vitamin B3 provided by food. However, in 1998, the Institute of Medicine at the National Academy of Sciences set a tolerable upper limit for Niacin supplements of 35 milligrams.
Vitamin B3 rich foods include – (measured in milligrams (mg) rounded)
• Tuna (yellowfin baked) – 4 ounces, 14 mg
• Chicken breast (roasted) – 4 ounces, 14 mg
• Salmon (baked) – 4 ounces, 11 mg
• Calf liver (baked) – 4 ounces, 10 mg
• Halibut (baked) – 4 ounces, 8 mg
• Turkey breast (roasted) – 4 ounces, 7 mg
• Peanuts (raw) – ¼ cup, 4 mg
• Beef tenderloin (cooked) – 4 ounces, 4 mg
• Shrimp (steamed) – 4 ounces, 3 mg
• Cod (baked) – 4 ounces, 3 mg
• Green peas (cooked) – 1 cup, 3 mg
The Recommended Dietary Allowances for Vitamin B3 as set in 1998 by the National Academy of Sciences are as follows (measured in milligrams):
• 0-6 months: 2 milligrams
• 6-12 months: 4 milligrams
• 1-3 years: 6 milligrams
• 4-8 years: 8 milligrams
• Teens 9-13 years: 12 milligrams
• Males 14 years and older: 16 milligrams
• Females 14 years and older: 14 milligrams
• Pregnant females of any age: 18 milligrams
• Lactating females of any age: 17 milligrams
Click HERE for information on where to purchase nutrient rich all-natural and organic food in the Twin Cities.
Main references:
Centers for Disease Control and Prevention
Net Doctor
Food Standards Agency
WHFoods
Comments
Great article on niacin. It is also important to know that vitamin B3 consists of two parts - niacin and niacinamide. Sometimes in multi-vitamins and B-complex vitamins they only include one or the other, not both. Look at the labels to make sure the vitamin B3 you are getting is niacin, not just niacinamide. :)
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