Vitamin B3 – Benefits, Deficiency Symptoms And Food Sources

Vitamin B3

Other names :: Niacin, nicotinic acid

Vitamin B3 is also know as niacin, acts like other B vitamins to create enzymes that are essential to metabolic cell activity, synthesize hormones, repair genetic material, and maintain normal functioning of the nervous system. Vitamin b3 is necessary for red blood cell formation and blood circulation, lowers cholesterol and is a vasodilator. It assists in the maintenance of skin, nerves, and blood vessels.

Actions and benefits of vitamin B3

  • Proper circulation and healthy nervous system.
  • Gastrointestinal tract.
  • Poor digestion could be improved.
  • Benefits for pregnant or breastfeeding women.
  • Potential reduction in heart attacks, depression, and migraine headaches.
  • Essential for genetic material repair.

Recommended dosage of vitamin B3

  • Men – 16 mg
  • Women – 14 mg
  • Pregnancy – 18 mg
  • Lactation – 17 mg

Signs of Overdose:

  • Nausea.
  • Diarrhea.
  • High blood sugar.
  • Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage.
  • Taking more than 500 mg Vitamin B3 daily for several months at a time may cause liver damage .

Deficiency symptoms of Vitamin B3

When more may be required

Consuming alcohol and not having enough protein in your diet may increase your need for vitamin b3. People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.

Best food sources of vitamin b3

Wheat germ, nuts, soybeans, brown rice, sunflower seeds, potatoes, green vegetables, almonds, rhubarb, whole barley, rice bran, peanuts.

How to use vitamin B3

Available as:

Liquid: the best form due to its high bioavailability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available


Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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