It is important for the body to have enough vitamin B3 or niacin. It is for the good overall health. In terms of treating various illnesses, niacin or the vitamin B3 is beneficial in improving the cholesterol levels plus it also helps in lowering the risks of cardiovascular illnesses. Not only that, there are a lot more benefits of niacin or vitamin b3 that you must know. Want to know it? Continue reading this article!
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Vitamin B3 or niacin is an important vitamin that is present in various foods including some certain types of mushrooms, seeds, tuna fish, meats, and more. It is actually a part of the B vitamins, same with the riboflavin (Vitamin B2), thiamine (Vitamin B1), and some more.
Moreover, the vitamin B3 usually is called niacin and comes in three forms, the Inositol Hexaniacinate, Niacinamide, and Nicotinic Acid. The vitamin has long been extensively studied. In fact, it shows positive results in treating a lot of health problems. Niacin is truly an important vitamin for the maintenance of a healthy metabolism and cardiovascular system. Most especially in terms of balancing the blood cholesterol levels. Furthermore, the vitamin B3 is also beneficial in the brain function, maintenance, prevention, and treatment of diabetes, and healthy formation of the skin.
However, some studies suggest that the vitamin have some side effects that may occur when it is taken excessively or in high amounts. Some of the most common side effects of it are low blood pressure, dizziness, and headache.
Food sources of Niacin or Vitamin B3
The essential vitamin, vitamin B3 or niacin is present in cheese, eggs, milk, barley, wheat flakes, and brown rice. Also includes, oats, legumes, potatoes, peanuts, turkey, curds, tuna fish, and meat. Furthermore, bread and cereals also contain niacin. Also, even the tryptophan-rich foods have niacin. Some of which are eggs and yogurts. Dried beans, enriched refined grains, whole grains, lean red meat, chicken, liver, dried grains, nuts, and fishes are also rich in the vitamin.
Vitamin B3 actually releases the energy into the cells of the body. However, primarily, they use it in lowering the high levels of cholesterol. The niacin or vitamin B3 are obtainable in supplement stores. However, you must just buy it when your doctor gives you instructions to do so.
The vitamin B3 with all its various forms is famous for its application as therapeutic vitamins in relieving various illnesses. Furthermore, the vitamin is also beneficial in treating vascular and respiratory conditions. The benefits of niacin are extremely surprising and are all extra surprising.
Benefits of Niacin or Vitamin B3 for the health
Here are some of the best benefits of niacin or vitamin B3:
Helps in treating impotence. The essential vitamin, niacin is beneficial in producing sex hormones for those who are suffering from sexual dysfunctions like impotence and erectile dysfunction.
Helps in treating diabetes. The vitamin is beneficial in treating diabetes as well as high blood pressure. This is since the niacin helps in effectively controlling the HBA1C levels to most of the diabetic patients.
Helps in improving the mental health. The administration of vitamin B3 or niacin medicinal or supplement drug may treat even mental instability and some conditions that associate it.
Helps in improving digestion. since the vitamin B3 or niacin is part of B vitamins, it helps in the regular function of the digestive system. Furthermore, it is also beneficial in the glowing of the skin, proper functioning of the nerves, and promotion of healthy appetite.
Helps in treating pellagra. Those who have irritation of the skin, digestive conditions, pellagra, and weak muscles can have a chronic deficiency of vitamin B3. The vitamin B3 or niacin enters in this issue then. With this essential vitamin, those conditions will vanish.
Helps in providing enough energy for the body. The niacin is important in the function of turning the proteins, fats, and carbohydrates into energy forms.
Helps in reducing the cholesterol levels. Consumption of niacin in large quantities is proven to have a positive effect in reducing the bad cholesterol levels. Furthermore, it also helps in raising levels of good cholesterol in the body. Hence, preventing the artery walls thickening and preventing illnesses like atherosclerosis.
How much Niacin should you take?
Since the vitamin B3 is usable in so many ways, ask your doctor first before taking any dosage. Everybody needs a specific amount of niacin. Either from supplements or foods –for the body to function properly. Here is the recommended dosage for every age:
- Adults of all ages: 35 milligrams a day
- Breastfeeding women: 17 milligrams a day
- Pregnant women: 18 milligrams a day
- Women: 14 milligrams a day
- Men: 16 milligrams a day
- Children: 2 to 6 milligrams a day
Most of us people may get the right amount of niacin we need by means of eating a healthy and proper diet.