Vitamin B3 (Niacin) - Uses, Benefits, Sources and Dosage

Like other vitamins, Vitamin B3 is also an important one for general good health. In terms of treatment, the higher amounts of this vitamin can even improve cholesterol levels as well as reduces the risk of cardiovascular disease too.

The Vitamin B3 is commonly known as Niacin.

Health Benefits of Vitamin B3 or Niacin

Some of the important health benefits of this vitamin are listed below:

• The vitamin is good for healthy blood circulation.
• The vitamin helps to boost memory power as well as maintain normal brain functions.
• The vitamin helps to maintain healthy digestion by absorbing sufficient amount of carbohydrates, fats and proteins.
• The vitamin reduces the effects of arthritis.
• The vitamin also helps to improve the symptoms of Schizophrenia.
• The vitamin is also helpful in curing impotence as well as erectile dysfunction.
• The vitamin provides relief from pellagra as well as other skin conditions.

Different forms of Vitamin B3

This vitamin mainly comes in three different forms. These three forms are Nicotinic acid, Niacin amide and Inositol Hexaniacinate. These are available in the form of tablets, doses or supplements. The nicotinic acid is good for healthy cholesterol levels while niacin amide is common among the nutritional supplements.

Food sources of Vitamin B3

Fish is the first and the most important source of this vitamin. Certain types of fish such as salmon, swordfish, baked tuna tops, rainbow trout and halibut are some of the best sources of this vitamin.

Low sugar Whole grain cereals are another good source of this vitamin. Bread made from whole grain flour is also a healthy source of niacin.

Lean meats are also a nutritious source of this vitamin.

Vegetables and nuts are another great source of this vitamin. Potatoes, mushroom, corn and green peas are the vitamin B3 rich vegetables. Dry roasted peanuts are healthy enough to supplement the snack with this vitamin. Peanut butter is also a great way to supplement the meal with this vitamin.

Deficiency of Vitamin B3

The deficiency of this vitamin is responsible for several health problems. Pellagra is the first and the most frequent health problem that occurs due to the deficiency of this vitamin. Osteoarthritis, schizophrenia, type 1 diabetes, and acne vulgaris are some of the other diseases that are caused by the insufficient amount of this vitamin in the body. High cholesterol level in the body is also a result of the deficiency of this vitamin.

Dosage of Vitamin B3

Each and every person needs a sufficient amount of this vitamin in order to maintain a healthy body. This sufficient amount is called as dietary reference intake.

• For children, 2-16 mg of this vitamin is sufficient.
• For men, 16 mg is required.
• For women, 14 mg is necessary.
• For pregnant women, 18 mg is sufficient.
• For breastfeeding women, 17 mg of this vitamin is required.
• For adults of all ages, 35 mg is regarded as the maximum intake of this vitamin.

But the actual dosage of this vitamin depends on how we are using it.