It is important for the body to have enough vitamin B3, or niacin. It helps improve cholesterol levels and lower the risk of cardiovascular illnesses. There are a myriad of other benefits you should know about, and you can learn them by reading this article!
Vitamin B3
Vitamin B3, or niacin, is an important vitamin found in various foods including certain types of mushrooms, seeds, tuna fish and meats. It is actually a part of the B vitamin group, along with riboflavin (Vitamin B2), thiamine (Vitamin B1) and others.
Vitamin B3 comes in three forms: Inositol Hexaniacinate, Niacinamide and Nicotinic Acid. It has been extensively studies and has been shown to treat a lot of health problems, particularly pertaining to the metabolic and cardiovascular systems. Niacin can also balance cholesterol, boost brain function, treat or prevent diabetes and keep the skin healthy.
As with everything, excessive consumption can cause less desirable side effects, including low blood pressure, dizziness and headache.
Food Sources
This essential vitamin is present in cheese, eggs, milk, barley, wheat flakes, brown rice, oats, legumes, potatoes, peanuts, turkey, tuna fish and meat. Tryptophan-rich foods, such as eggs and yogurts, are also rich in vitamin B3.
Vitamin B3 releases energy into the cells of the body, where it is primarily used in lowering high levels of cholesterol. The vitamin is also known to treat vascular and respiratory conditions.
While supplements are available, it is important to consult with your doctor to see if you genuinely need them.
Health Benefits
Here are some of the best benefits of niacin:
Helps treat impotence. Niacin helps produce sex hormones for those suffering from sexual dysfunctions like impotence and erectile dysfunction.
Helps treat diabetes. The vitamin is beneficial in treating diabetes and high blood pressure, effectively controlling HBA1C levels in most diabetic patients.
Helps improve mental health. Administering vitamin B3 supplements may treat mental instability and other conditions associated with it.
Helps improve digestion. Like all of the B vitamin group, vitamin B3 promotes a regularly functioning digestive system. It also makes your skin glow and promotes a healthy nervous system and appetite.
Helps treat pellagra. Those who have irritated skin, digestive conditions, pellagra and weak muscles may have a chronic deficiency of vitamin B3.
Helps provide energy to the body. Niacin is important in turning proteins, fats, and carbohydrates into energy.
Helps reduce cholesterol. Consuming niacin in large quantities is proven to have a positive effect in reducing bad cholesterol levels while raising good cholesterol levels. This helps prevent artery walls from thickening and prevents illnesses like atherosclerosis.
How Much Niacin Should You Take?
Ask your doctor before taking any dosage, because everybody needs a specific and unique amount of niacin 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 get the right amount of niacin we need simply by following a healthy diet.
