Vitamin B3 which is also called niacin and has two other forms (inositol hexanicotinate and niacinamide) is one of the main members of vitamin B complex. It was discovered in the middle of the nineteenth century and since those times has been thoroughly studied. Vitamin B3 is a white crystalline, odorless and water soluble substance, which is considered to be one of the most stable vitamins, resistant to high temperatures, oxidation and so on. In human body, niacin is absorbed from stomach and the intestines, and can be excreted with the urine. However, good amounts of niacin can be stored in all tissues of our body to provide us with valuable proprieties and benefits of vitamin B3.
Niacin deficiency is something pretty rare in our times due to the fact that we usually consume great amounts of food sources of vitamin B3 and thus can enjoy numerous health benefits of vitamin B3. In addition, our body can synthesize this vitamin from a natural substance called tryptophan, an amino acid. However, if there are chances that you do not have enough of niacin in the body, specialists can offer you special vitamin supplements enriched with vitamin B3. The recommended daily doses of vitamin B3 are 650 mcg -1 mg for infants, 6-7 mg for infants, 9-11 mg for teenagers, 13-15 mg for women and 17-19 mg for men. These dietary allowances were established by the National Academy of Sciences in the year 2000.
There are plenty of natural food sources of vitamin B3. Those include various protein sources like fish, poultry and red meat, pasta, almonds and nuts, sunflower seeds and others. There are numerous fruit and veggies rich in vitamin B6: potatoes, mustard greens, spinach, kale, Brussels sprouts, parsley and other greens, olives, bell peppers, tomatoes, kiwifruit, papaya, blueberries and many more. Finally, dairy products and eggs are also considered excellent food sources of vitamin B3. Herbal sources of vitamin B3 embrace nettle, peppermint, rose hips, hops, chamomile, alfalfa, catnip, cayenne, raspberry leaf, fennel seed, mullein, burdock root, red clover, yellow dock, slippery elm, oat straw, licorice, eyebright and other medicinal herbs or plants.
Vitamin B3 plays an important role for proper blood circulation. Also, niacin is important for decreasing triglyceride and LDL cholesterol levels in the blood, this way aiding weight loss and reducing the risks of serious cardiovascular problems. It increases energy, stimulates detoxification and helps prevent migraines. Health benefits of vitamin B3 include excellent digestion, great function of the nerve system and healthy skin. It is also good for joints and helps reducing the symptoms of arthritis due to very powerful anti-inflammatory properties.
Also, niacin helps producing necessary amount of hormones for normal function of all our body systems. It can serve for preventing Alzheimer’s disease, pellagra, inflammatory bowel disease, multiple sclerosis, menstrual irregularities, cataracts, gout, diabetes and other health conditions. Vitamin B3 benefits can be used to maintain excellent muscle tone and improve metabolism. The signs of vitamin B3 deficiency are the following: appetite loss, skin rushes, indigestion, diarrhea, mental problems and so on. Include food sources of vitamin B3 to your daily diet to fully provide your body with this valuable vitamin.Author Info: Hi! My name is Carla and I am a 5th year medical student at HYMS. I am interested in alternative medicine and I have done months researching the topic of herbal medicine. Besides, I like interviewing people and learning more about their experiences with one or another type of herbal treatments. I am willing to contribute to this site with my knowledge, and I would be happy to help you out to the best of my ability with any specific questions or problems related to alternative medicine.