What do you know about vitamin B3 or niacin?

Vitamin B3, or niacin, was first discovered by researchers studying Pellagra and its relationship to nutrition. Medical researchers at the time found that pellagra was common in people whose main diet was corn, and were able to treat the disease by prescribing a derivative of vitamin B3 (niacin) called nicotinic acid.

The role and function of niacin (vitamin B3) in the human body:

Vitamin B3, with the help of other B vitamins, helps the body metabolize proteins, fats, carbohydrates and convert them into energy. Niacin does this by activating two enzymes called NAD and NADPH. NAD enzyme is used to break down sugar and oxidize fatty acids and convert them into energy in the body.

NADPH also plays an important role in folate metabolism (a form of folic acid), cholesterol production, and steroid hormones, which play an important role in energy production.


The body needs niacin to function the mind and memory, produce digestive enzymes, digest and absorb nutrients, and maintain healthy skin.

Vitamin B3 also helps the body eliminate toxins and chemicals and also plays an important role in the production of sex hormones secreted by the adrenal glands.

Unlike other B vitamins, the human body is able to make vitamin B3 by converting the amino acid tryptophan to niacin with the help of vitamin B6.

Niacin and its relationship to cholesterol: Vitamin B3 lowers bad cholesterol (LDL) and raises good cholesterol (HDL) and improves blood flow to the heart. Many physicians use cholesterol supplements instead of drugs to lower cholesterol in patients. Use chemical.


Symptoms of Vitamin B3 Deficiency:

Severe and chronic deficiency of vitamin B3 leads to Pellagra disease, which, of course, is rarely seen today due to the type of nutrition of the people, except in areas such as Africa and very poor countries where nutrition is below the world standard. Severe degeneration, damaged skin, and serious gastrointestinal and neurological problems can lead to death if not treated properly.

Early signs and problems associated with niacin deficiency in the body include:

Metabolic problems: muscle weakness, decreased body energy, weight loss, cold intolerance, increased bad cholesterol

Central nervous system problems: restlessness, dizziness, headache and depression

Gastrointestinal problems: Anorexia, indigestion, sore throat and esophagus, abdominal pain, nausea and diarrhea

Skin problems: Inflammation and itching of the skin, eczema and excessive dryness of the skin


The body needs vitamin B3 (niacin):

Adults (19+ years old) need 16 to 20 mg of niacin per day and there is no need to increase the dose in pregnant and lactating women.

Children 1 to 3 years old need 6 mg, 4 to 8 years old 8, 9 to 13 years old 12 and 14 to 18 years old need 16 mg of vitamin B3 per day.

Food sources of niacin (vitamin B3)

The best sources of vitamin B3 are fish, especially trout and sardines, eggs, fresh vegetables, broccoli, tomatoes, carrots, sweet potatoes, avocados, nuts such as almonds, pistachios, walnuts, whole grains. Whole, noted legumes and mushrooms.


Vitamin B3 supplements

Many doctors prescribe niacin supplements to help improve sleep, lower cholesterol, lower blood pressure, lower platelets, help treat type 2 diabetes and other conditions.

High doses of vitamin B3 can cause liver damage, skin reactions and other complications, so you should not use niacin supplements in high doses and more than your daily requirement without your doctor's advice and diagnosis.

Vitamin B3 is also a component of B-complex pills and there is no need to take niacin supplements separately.