Vitamins 696x496 1

Vitamin B3 Foods

1. Liver

Lso known as vitamin B3, is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body.
The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults

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8th, 2021

Vitamin B3, or niacin, is an essential vitamin required for processing fat in the body, lowering cholesterol levels, and regulating blood sugar levels. A deficiency of niacin leads to pellagra, a condition characterized by diarrhea, dermatitis, dementia, inflammation of the mouth, amnesia, delirium, and if left untreated, death.
Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression. Niacin is a water-soluble vitamin that is well regulated by the body, thus overdose is rare, and only occurs when niacin is taken in the form of supplements. A long-term overdose can lead to liver damage, elevated blood sugar levels, and type II diabetes, as well as increased risk of birth defects.
The current daily value (% DV) for niacin is 16mg. For more, see the complete list of 200 foods high in niacin, and lists of other foods high in B vitamin.

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Why You Need Niacin

Niacin is an essential nutrient that you mainly need to get from foods.
Your body may also convert some tryptophan, one of the body’s amino acids, into the nutrient. It’s important to regularly consume foods with niacin to ensure you’re getting enough every day. The amount of niacin you need varies based on your age and sex.
For instance, adult women over the age of 18 need 14 mg while adult men need 18 mg. Women who are pregnant or breastfeeding need 18 mg and 17 mg respectively. While uncommon in Western countries, it is possible to develop a niacin deficiency. It can aid in reducing LDL cholesterol, raising HDL cholesterol, and improving triglyceride levels.
If you take statin medication or blood pressure-lowering medication, you should speak with your doctor, though, as too much niacin may have negative effects.

Deficiency Symptoms

According to the Office of Dietary Supplements (ODS) , a person who lacks vitamin B-3 may experience: a pigmented rash on skin that is exposed to the sun

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rough appearance to the skin

bright red tongue

fatigue or apathy

vomiting, constipation, and diarrhea

circulatory problems

depression

headache

memory loss

in severe cases, hallucinations A severe lack of vitamin B-3 can result in pellagra. The condition can be fatal.
Factors that can lead to low levels of B-3 include: having a diet low in tryptophans or a condition that reduces the body’s ability to convert tryptophan to niacin, such as Hartnup disease or carcinoid syndrome

undernutrition, for example, due to alcohol use disorder, anorexia, and inflammatory bowel disease

a low intake of vitamin B-2, B-6, or iron, as this can reduce the amount of tryptophan that converts to niacin Click here to find out more about vitamin B-3 deficiency.

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