Vitamin B3 Niacin Benefits


Niacin, or vitamin B3, combines with other B vitamins to release energy in the cells, and to regulate circulation, hormones, glucose, and hydrochloric acid in the body. Niacin also works closely with riboflavin ( vitamin B2) and pyridoxine ( vitamin B6) to promote healthy skin, and keep the nervous and digestive systems running smoothly.
 
 How is Vitamin B3 used as an alternative treatment? Niacin may be used to treat dizziness and ringing in the ears, Raynauds syndrome, PMS, headaches and cramps, circulation problems (niacin makes your blood vessels widen and thus improves circulation).
 
 The Recommended Dietary Allowance (RDA) for niacin is 18 milligrams for adult men and 14 milligrams for adult women, although nursing and pregnant women need more. Respectively, the two latter groups should take 18 milligrams (if nursing) and 20 milligrams (if pregnant).
 
 Those who use alcohol frequently or are vegetarian or vegan may certainly want to take a niacin supplement—alcohol inhibits niacin absorption, and diets that lack protein are probably niacin deficient. What are the symptoms of Vitamin B3 deficiency? Symptoms of niacin deficiency include canker sores, dementia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, and indigestion. Additional B3 deficiency symptons include insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.

Extreme cases of niacin deficiency can even lead to the development of a potentially fatal disease called Pellagra. Pellagra is caused by a lack of niacin, and is characterized by diarrhea, mental disorders, depression, and skin problems.

Food Sources:

Animal products:
liver, heart and kidney
chicken
fish: tuna, salmon
milk
eggs

Fruits and vegetables:
leaf vegetables
broccoli
tomatoes
carrots
dates
sweet potatoes
asparagus
avocados

Seeds:
nuts
whole grain products
legumes
saltbush seeds

Fungi:
mushrooms
brewer's yeast