Vitamin B3, also known as niacin, is one of the eight B vitamins. This vitamin is important for metabolism and helps the body get energy from food. Vitamin B3 is also necessary for healthy skin, nervous system, and digestion.
Niacin performs several important functions in the body. First, it helps turn food into energy that the body can use. Second, niacin is involved in the synthesis of hormones and other substances necessary for normal body function. Finally, niacin helps maintain healthy skin, nervous system and digestive system.
Interesting facts and research
One of the interesting facts about vitamin B3 is that its deficiency can cause a disease called pellagra. Pellagra is characterized by symptoms such as skin rashes, diarrhea, and depression. The disease was common in the U.S. in the early 20th century among people whose diets consisted mostly of corn, which contains little vitamin B3.
Studies show that vitamin B3 can have a number of positive effects on human health. It can help lower blood cholesterol levels and reduce the risk of cardiovascular disease. Vitamin B3 can also improve blood glucose levels, which is good for people with diabetes. Studies also show that vitamin B3 can help with some forms of depression and anxiety.
Where does vitamin B3 come from?
Vitamin B3 can be obtained from a variety of foods, including meat, fish, nuts, green vegetables, and whole grains. However, certain illnesses or diets that do not contain enough niacin may require special preparations of vitamin B3.
|Food||Vitamin B3 (mg)||% Daily Value|
|Chicken breast, cooked (3 oz)||14.0||88%|
|Tuna, yellowfin, cooked (3 oz)||13.6||85%|
|Pork chop, cooked (3 oz)||8.9||56%|
|Beef, cooked (3 oz)||5.5||34%|
|Peanuts, roasted (1/4 cup)||4.2||26%|
|Mushrooms, grilled (1 cup)||4.0||25%|
|Green peas, cooked (1 cup)||3.0||19%|
|Sunflower seeds, roasted (1/4 cup)||2.8||18%|
|Avocado (1 medium)||2.6||16%|
|Brown rice, cooked (1 cup)||2.1||13%|
|Potato, baked (1 medium)||2.0||13%|
|Lentils, cooked (1 cup)||2.0||13%|
|Whole wheat bread (1 slice)||1.9||12%|
|Salmon, sockeye, cooked (3 oz)||1.7||11%|
|Green beans, cooked (1 cup)||1.7||11%|
Note: Percentages are based on the recommended daily value of vitamin B3 for adults, which is 16 mg for men and 14 mg for women. Please note that percentages may vary depending on age, gender, and other factors.
Although niacin is a safe vitamin, excessive intake can lead to side effects, including reddening of the skin, fever, and itching. In some cases, it can lead to serious problems such as liver failure, peptic ulcer disease, and diabetes. Therefore, it is important to follow recommended doses when taking vitamin B3.
Certain categories of people may be at risk for niacin deficiency, including people who consume little protein, alcoholics, and people with intestinal diseases that can make it difficult to absorb nutrients. Certain medications, such as anti-tuberculosis drugs, can also reduce niacin levels in the body.
Vitamin B3 is an important nutrient needed for normal body function. It plays an important role in metabolism and hormone synthesis, and helps maintain healthy skin, nervous and digestive systems. Recommended doses of vitamin B3 can be obtained from a variety of foods, but special preparations can also be taken if necessary. The recommended doses should be followed to avoid side effects.
Niacin, also known as vitamin B3, is an important nutrient needed for normal body function. Here are some interesting facts and research related to this vitamin:
- Studies show that niacin can lower blood cholesterol levels. This effect is achieved because niacin helps accelerate the breakdown of fats and the elimination of cholesterol from the body. Because of this, niacin can be used to treat hypercholesterolemia.
- Niacin can help improve endothelial function, i.e., the inner surface of blood vessels. This can improve blood flow to organs and tissues and reduce the risk of cardiovascular disease.
- Niacin can help improve the function of the digestive system. It promotes the production of stomach acid and digestive enzymes, which improves digestion and prevents the development of certain diseases.
- Niacin plays an important role in carbohydrate, protein, and fat metabolism. It helps convert food into the energy your body needs to function properly.
- Niacin can help improve skin health. It helps improve blood circulation in the skin and speeds up skin regeneration. It can help prevent various skin diseases.
- Niacin was discovered in 1937 by American biochemists Conrad Elvis and Theodore Bayer.
Despite all these beneficial properties, excessive niacin intake can lead to side effects such as reddening of the skin, fever and itching. Therefore, it is important to follow recommended doses when taking vitamin B3.