Vitamin B3 (Niacin): Vital for converting food into energy and maintaining healthy skin, nerves, and digestive system. It also supports cardiovascular health and helps in DNA repair.
You can read our full article on Vitamin B Complex and which contain detail information about Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12.
Vitamin B3 (Niacin)
| Aspect | Details |
|---|---|
| Functions | – Energy production: Converts carbohydrates, fats, and proteins into energy. – Cholesterol levels: Lowers LDL and raises HDL cholesterol. – Digestive health: Supports digestive system. – Skin health: Maintains skin health and function. |
| Sources | – Meat (beef, lamb, pork) – Fish (tuna, salmon) – Poultry (chicken, turkey) – Whole grains (brown rice, whole wheat bread) |
| Deficiency Symptoms | – Pellagra (diarrhea, dermatitis, dementia) – Digestive problems – Skin rashes, sensitivity |
| Recommended Daily Allowance (RDA) | – Adult men: 16 mg – Adult women: 14 mg |
Role and Functions:
- Energy Production: Niacin helps convert carbohydrates, fats, and proteins into energy.
- Cholesterol Levels: It can improve cholesterol levels by lowering bad LDL cholesterol and increasing good HDL cholesterol.
- Digestive Health: Niacin supports the health of the digestive system.
- Skin Health: It maintains healthy skin and supports proper skin function.
Sources:
- Meat (beef, lamb, pork)
- Fish (tuna, salmon)
- Poultry (chicken, turkey)
- Whole grains (brown rice, whole wheat bread)
Deficiency Symptoms:
- Pellagra, characterized by diarrhea, dermatitis, and dementia
- Digestive problems
- Skin rashes and sensitivity
Recommended Daily Allowance (RDA):
- Adult men: 16 mg
- Adult women: 14 mg