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Vitamin B3 is a water-soluble vitamin vital for energy release in tissues and cells. Vitamin B3 is also called niacin. Like all the B-complex vitamins, it is important for converting calories from protein, fat and carbohydrates into energy.

What Does in the Body?

Niacin helps with the metabolism of carbohydrates, protein and fat, helping to maximize the body’s energy levels. Along with its assistance in maintaining a healthy nervous system, niacin benefits also include its effects on circulation.

Niacin stimulates circulation and helps to regulate blood pressure as well as balancing cholesterol levels, all of which make it an important tool in promoting good heart health. It also helps the digestive system function and promotes a normal appetite and healthy skin and nerves.

Where is it Found?

Food sources of this vitamin B3 are meats, pork, shellfish, seeds and almonds, rice bran, wheat products, and green vegetables.

The Recommended Daily Intakes are: men 1.6 mg,  women 1.4 mg, pregnant 1.8mg, lactating 1.7 mg.

 Symptoms Of Deficiency/Side Effects

Vitamin B3 deficiency symptoms are 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 is easily recognizable. A lesion appears on skin that has been exposed to sunlight. This more serious condition 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.