B3 – Niacin
Part of Vitamin B Complex.
Function
Niacin (also known as Vitamin B3 and Nicotinic acid) is required for circulation, cell respiration, important for skin health, nervous system and digestive system, supports energy metabolism
Vitamin deficiency
Headaches, dizziness, indigestion, diarrhea, fatigue, insomnia, weakness, depression, poor growth, canker sores, halitosis, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, inflammation
Food sources
Beef, tuna, chicken, liver, whole grains, shrimp, spinach, potatoes, tomato juice
Examples of therapeutic usage (not always proven effective or safe)
Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.
Toxic dose – symptoms
There is no evidence of adverse effects from the consumption of naturally occurring niacin in foods. Too much consumption of supplements containing niacin may cause flushing by dilating the blood vessels, which also can cause the blood pressure to drop. These flushes are normally harmless. Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage.
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Milligram per Day 2 4 |
RDAs (Recommended Dietary Allowances)
If you are treated with hemodialysis or peritoneal dialysis, you may need extra niacin.
Niacin is best taken with the B group vitamins and vitamin C.
| Children 1-3 years 4-8 years |
Milligram per Day 6 8 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 12 16 16 16 16 16 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 12 14 14 14 14 14 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 18 18 18 |
| Lactation < 19 years 19-30 years 31-50 years |
- 17 17 17 |
Source: USDA Dietary Reference Intakes