Vitamins do so much for our body that it is hard to keep a count mostly. But it is our duty to know how they benefit us. Here in this article, we are going to tell you about the amazing vitamin B3 that is involved in various functions in our body. Let’s not keep you any further and get started already.
What is Vitamin B3
Vitamin B3 is one of the vitamins of the vitamin B complex which is a water-soluble vitamin. The other names for vitamin B3 are Niacin and Vitamin PP and often known as cholesterol treatment as well.
Vitamin B3 occurs in two chemical forms 1) Nicotinic acid 2) Nicotinamide. Both of these impart an individual effect on the body. Nicotinic acid reduces cholesterol levels and prevents heart disease while Nicotinamide alleviates the risk of cancer and treats psoriasis.
Apart from food sources and supplements, there is one other source that supplies vitamin B3 to our body and that is “tryptophan”- an amino acid found in the bloodstream which gets converted to vitamin B3.
Niacin was first discovered in 1937. Since it is a water-soluble vitamin and gets flushed out of the system via urine, an adequate intake is a must to help certain body functions run smoothly like the formation of energy and prevention of certain diseases.
You must be wondering where to get your supply of vitamin b3 from? Don’t worry as we are going to tell you in the next section.
Food Sources Of Vitamin B3
Luckily, we have plenty of sources of vitamin B3 around us as it comes from both animal and plant sources. Here is a list of food sources that could provide some ample amount of vitamin B3:
- Poultry
- Milk
- Meat
- Salmon
- Tuna
- Yeast
- Cereals
- Seeds
- Legumes
- Green Leafy Vegetables
- Tea
- Coffee
Vitamin B3 Deficiency Symptoms
Vitamin B3 when not taken in adequate amounts may lead to a deficiency that can be indicated by the following symptoms:
- Headache
- Fatigue
- Depression
- Anxiety
- Diarrhea
- Skin disorders
These are the symptoms of moderate deficiency which is very unlikely to occur and is rare especially in Western countries. The severe form of niacin deficiency is known as “pellagra” which occurs as a result of malnourishment.
Benefits Of Vitamin B3
It is now time to know the amazing benefits that this vitamin renders on our health. Have a look, here:
1. Cholesterol Management
The role of niacin to manage cholesterol levels in the body dates back to the 1950s. It has been used to reduce high cholesterol levels. A study was carried out which showed that niacin lowers LDL (bad cholesterol) up to 20%. Before you start munching on this vitamin to get rid of bad cholesterols, you must know that it also carries certain side effects. Therefore, it is recommended to people who cannot afford statins as a cholesterol-lowering agent. Not only does niacin decrease bad cholesterol but it also increases good cholesterol aka HDL up to 35%. There is another role in the body fat that this amazing vitamin plays and that is lowering triglycerides up to 50%.
2. Prevention of Heart Disease
The cholesterol management makes niacin a heart-friendly vitamin but this is not it. Niacin intake is known to prevent the development of heart disease. Here is what it does; Niacin prevents hardening of blood vessels by reducing oxidative stress as well as inflammation. A study was carried out on heart patients which concluded that niacin therapy aids in lowering the risk of heart diseases when taken alone or with statins. Hence, calling niacin a heart-friendly vitamin won’t be wrong.
3. Healthier Skin
You can have the skin of your dreams if you take an adequate amount of niacin daily. Niacin when taken in the form of a supplement or applied as part of some lotion or cream, will prevent damage from the sun. Moreover, niacin also protects against certain types of skin cancers.
4. Boost Brain Function
The energy-generating molecules NAD and ATP in the brain need niacin as coenzymes. A study was carried out on brain health which showed that deficiency of vitamin B3 leads to brain fog in addition to other psychiatric disorders. The brain function boosting the capability of niacin is evidenced by the fact that it is used to treat schizophrenia. A study showed some evidence of boosting brain health in patients suffering from Alzheimer’s. Niacin supplements are often recommended to people suffering from anxiety, depression, or bipolar disorder.
5. Prevention of Diseases
Good news for patients suffering from osteoarthritis! Niacin can reduce pain as well as ease the symptoms like increased joint mobility and prevention of inflammation. Niacin is also a solution of pellagra which is a disease solely of niacin deficiency. Type 1 diabetes is also preventable with the help of niacin.
Side Effects of Vitamin B3
As much as the benefits appeal to you, you must consume niacin in moderate amounts as an overdose may pose some serious side effects to the body out of which the most common are flushing reactions. Niacin intake may cause certain digestive disorders like pain in the mouth, dizziness, gas, diarrhea, and a few other similar problems.
An overdose of around 3 grams of niacin per day leads to some life-threatening problems like ulcers in the digestive tract, gout, liver ailment, high blood pressure, loss of eyesight, arrhythmias, and even death. So, make sure your intake of niacin does not increase beyond the amount suggested by the health experts or your doctor.
Final Verdict
Now you know the amazing benefits of this water-soluble vitamin B3, it is time to include it in your diet. Choose from the food sources or take supplements but never do it without the consultation of your doctor.
