VITAMIN B3

Vitamin B3 or Niacin is one of the eight water-soluble B-vitamins. Nicotinic acid and nicotinamide are the two most common forms of niacin found in food and supplements.

Vitamin B3 helps to convert nutrients into energy and create cholesterol and fats. It also plays a role in the repair of DNA and has antioxidant effects.

Why is vitamin B3 essential to the human body?

Improves blood cholesterol levels

Niacin helps in improving blood cholesterol levels. Niacin increases HDL levels and protects heart health.

Vitamin B3 is essential for reducing levels of LDL and VLDL.

Controlling Blood Pressure

Niacin enhances the release of prostaglandins that help dilate blood vessels. The dilated blood vessels improve circulation and reduce blood pressure.

Enhance Digestive function

Vitamin B3 aids in the normal functioning of the digestive system. It helps in the assimilation of carbohydrates and fats.

Skin health

Vitamin B3 protects skin cells from sun damage. It is known to reverse aging signs like pigmentation.

The non-inflammatory properties of niacin reduce arthritis symptoms. It prevents inflammation and increases joint mobility.

What are the signs and symptoms of vitamin B3 deficiency?

Vitamin B3 (Niacin) deficiency results in a disease called pellagra, which is a chronic wasting disease associated with dermatitis, dementia, and diarrhea The disease is, therefore, characterized by 3 Ds- 

• Dermatitis – bilateral and symmetrical skin rash
• Diarrhea – resulting from inflammation of the intestinal mucosal membrane
• Dementia – mental changes that include insomnia and apathy.

A person lacking vitamin B3 may also experience:

Skin lesions include

• Brown discoloration 
• Cracked scaly skin
• Dry and flaky skin

Neurological symptoms include

• Headache
• Memory loss
• Insomnia
• Anxiety
• Lack of concentration
• Mental exhaustion
• Depression

Gastrointestinal symptoms may present as

• Glossitis
• Cheilosis
• Stomatitis
• Indigestion
• Diarrhea 

What is the daily requirement of vitamin B3?

The recommended daily requirement for vitamin B3 depends on age, gender, and level of activity.

As per the guidelines given by ICMR (Indian Council of Medical Research) the RDI (Recommended Dietary Intake) for Niacin is as follows:

What are the food sources of vitamin B3?

Niacin is widely distributed among plant and animal foods. Some noteworthy food sources of vitamin B3 are:

Rich sources: Dried yeast, rice polishings, peanuts, and liver.

Good sources: Whole cereals legumes, meat, and fish. 

Fair sources: Milled cereals, maize, roots and tubers, other vegetables, milk, and eggs. 

Can excess vitamin B3 cause toxicity?

Although therapeutically useful in lowering serum cholesterol, administration of chronic

high oral doses of nicotinic acid can lead to liver damage, as well as, skin problems. An upper limit (UL) of 35 mg /day as proposed by the United States Food and Nutrition Board has been adopted by the FAO/WHO 2004 Consultation on Vitamin and Mineral Requirements.

The toxic effects may include liver problems, gout, ulcers, irregular heart rate, and increased blood sugar.

All B-vitamins help to increase energy levels, including niacin. Because vitamin B is water-soluble (less risk of building up in the body to a toxic level), many people don’t give a second thought before taking a supplement that may contain 100 times the RDA for the vitamin. Although niacin assists in energy production, taking doses well beyond the RDA will not offer a special boost in energy levels. Eating a balanced diet with a variety of foods is often all that is needed to obtain vitamin B3’s energy-boosting benefit.

Corn is naturally high in niacin, but it is bound to carbohydrates which makes it difficult for the human body to absorb. However, after a process called nixtamalization (a traditional process used in making tortilla where corn is treated with calcium hydroxide, cooked, and ground) the niacin becomes readily absorbable.