Necessary Niacin

An important member of the B-complex family, Niacin, or Vitamin B3, facilitates the processes involved with metabolizing fats, proteins and carbohydrates. In addition, over 50 enzymes are able to function properly because of this one vitamin.

Niacin is one of the more stable vitamins and as such it is able to resist oxidation, heat and alkalies.

B3 has an interesting effect on the arteries. First, this vitamin helps the arteries dilate (widen), allowing blood to circulate more easily. Also, because Niacin lowers the body's "bad" (LDL) cholesterol levels, it helps prevent plaque from forming and building-up on artery walls.

The result is improved blood flow and even better, a reduced risk of heart attack or stroke.

Vitamin B3 plays also a major role in keeping the body's nervous system, digestive tract and overall mental well-being functioning properly. Healthy skin requires a regular supply of this vitamin. And finally, it's also required in order to produce various hormones including progesterone and testosterone.

Like the other B vitamins, niacin is water soluble- it's easily absorbed in water and needs to be constantly resupplied (any excess will be excreted in your urine). Your body does have the ability to produce a very small quantity of B3, but this amount is not enough to meet daily intake requirements. The rest must be supplied either by food or by taking vitamins.

Sources of Vitamin B3

Niacin is found more in animal products than in plant products. Good sources of this vitamin include organ meats (organic only, please), lean meats, pork, prawns, and milk.

Some of the other sources include seeds and almonds, rice bran, wheat products, beans, green vegetables, turnips, carrots, celery, brewer's yeast and bran.

The recommended daily intake of Vitamin B3 is 15 mg for adult women. Women who are pregnant or who are breastfeeding need slightly more. The required daily intake for men is 15 - 19 mg.

Some people experience "flushing" (redness) of the skin when they take niacin. This isn't harmful, but can be really annoying and uncomfortable. If you are sensitive to niacin,try decreasing your dose, and allow your body to absorb it gradually.

Symptoms of a Niacin Deficiency

Even a mild niacin deficiency will cause symptoms. These could include: an overall feeling of tiredness, forgetfulness, nausea and/or vomiting, loss of appetite, skin outbursts or lesions, sores in the mouth, headache, anemia, problems in the digestive system and trouble sleeping or relaxing.

When the deficiency is severe, a disease called Pellagra can develop.

The first symptom of Pellagra is easily recognizable: A lesion appears on skin that has been exposed to sunlight. This is a serious condition and must be treated immediately.

Pellagra is also characterized by symptoms including dermatitis, irritability, diarrhea or other gastrointestinal trouble, inflammation of the mucous membranes and problems of the nervous system such as depression and other forms of mental disturbances.

Because of its ability to keep Pellagra from developing, this vitamin B3 is sometimes referred to Vitamin PP (Pellagra Prevention).