VITAMIN B3

 

VITAMIN B3

 

   Also known as Niacin. It is a vitamin that keeps nerves healthy, supports the skin, the nervous system's function, the digestive system healthy, aids in the conversion of food into energy, and may assist in lowering cholesterol levels.

 

   Some important information about vitamin B3:

   Tryptophan, an amino acid that can be found in foods that are high in protein, can also be used by the body to make niacin. 

Also, carbohydrate, fat, and protein metabolism all depend on niacin. Additionally, it promotes the production of stress and sex hormones, supports nerve function, and aids in skin health maintenance.

   Vitamin B3 comes in two forms: Nicotinamide (also known as niacin) and Nicotinic acid. 

The body makes coenzymes in both forms to aid in the production of energy and other cellular processes.

   The most effective form of vitamin B3 for lowering cholesterol levels is nicotinic acid. 

It accomplishes this by raising HDL (high-density lipoprotein) cholesterol levels while simultaneously inhibiting the production of LDL (low-density lipoprotein) cholesterol and triglycerides.

   On the other hand, the most widely used form of vitamin B3 in skincare products is nicotinamide. 

It has anti-inflammatory properties and can help reduce hyperpigmentation, fine lines, and wrinkles.

   Niacin can interact with some medications, such as diabetes medications, blood thinners, and some antibiotics. 

Before taking niacin supplements, you should talk to your doctor if you are taking any of these medications.

 

FOODS RICH IN VITAMIN B3

 

Here are some examples of foods that are rich in vitamin B3:

 

•        Tuna and other fish: Tuna, salmon, and other fish are high in vitamin B3. A 3-ounce serving of cooked tuna contains about 16 milligrams of niacin.

•      Chicken: Chicken is also a good source of niacin. A 3-ounce serving of cooked chicken breast contains about 8 milligrams of niacin.

•      Turkey: Like chicken, turkey is a good source of niacin. A 3-ounce serving of cooked turkey breast contains about 6 milligrams of niacin.

•        Peanuts: Peanuts and peanut butter are also high in vitamin B3. One ounce of roasted peanuts contains about 4 milligrams of niacin.

•        Mushrooms: Mushrooms are a good source of niacin as well. One cup of cooked mushrooms contains about 4 milligrams of niacin.

•       Legumes: Legumes are a great source of niacin for vegetarians and vegans. One cup of cooked lentils contains about 2 milligrams of niacin.

•       Sunflower seeds: Sunflower seeds are also a good source of niacin. One ounce of roasted sunflower seeds contains about 2 milligrams of niacin.

•       Green peas: One cup of cooked green peas contains about 2 milligrams of niacin.

•       Avocado: One medium-sized avocado contains about 2 milligrams of niacin.

•       Brown rice: One cup of cooked brown rice contains about 2 milligrams of niacin.

•        Sweet potatoes: One medium-sized sweet potato contains about 2 milligrams of niacin.

•       Asparagus: One cup of cooked asparagus contains about 1 milligram of niacin.

•        Eggs: One large egg contains about 1 milligram of niacin.

•        Milk: One cup of milk contains about 1 milligram of niacin.

•          Spinach: One cup of cooked spinach contains about 1 milligram of niacin.

•          Other foods that are rich in niacin include beef, pork, lamb, whole grains, and fortified cereals.

   It's important to note that some of these foods may contain other forms of vitamin B, such as vitamin B6 or B12, in addition to niacin. 

It's also important to maintain a balanced and varied diet to ensure you're getting all of the essential nutrients your body needs.

 

VITAMIN B3 DEFICIENCY

   A lack of vitamin B3 can cause a variety of symptoms and health issues.

Although niacin deficiency is uncommon in developed nations, it can occur in individuals who eat poorly or who suffer from medical conditions that prevent nutrients from being absorbed, such as Crohn's disease or celiac disease.

Extreme niacin deficiency can prompt a condition called pellagra, which can cause side effects like dermatitis, the runs, dementia, and even death when left untreated.

   Pellagra is the most prevalent condition linked to a vitamin B3 deficiency. Pellagra is a rare condition caused by a diet deficient in niacin or tryptophan, an amino acid that can be converted into niacin. 

Pellagra is characterized by the following symptoms:

•         Dermatitis: Skin that is red, inflamed, and scaly is caused by this condition. The affected area might itch or hurt.
•          Diarrhea: Additionally, gastrointestinal issues such as diarrhea, abdominal pain, and nausea can be brought on by Pellagra.
•          Dementia: Niacin deficiency can result in memory loss, confusion, and depression over a prolonged period of time.
•          Death: Pellagra can result in death in rare instances.

 

TREATING NIACIN DEFICIENCY

 Niacin is a nutrient that can be taken as a supplement and is frequently used to lower cholesterol and prevent heart disease. 

However, taking a lot of niacin supplements can make you feel flushed, itch, and damage your liver.

   Niacin deficiency can be treated by taking niacin supplements or increasing dietary niacin intake. 

In serious cases, hospitalization and intravenous niacin might be vital. 

It is essential to see a medical professional for diagnosis and treatment if you are experiencing any of the symptoms of pellagra or suspect you may have a vitamin B3 deficiency.

   The recommended daily intake of niacin varies according to age, gender, and other factors. 

Men should consume 16 mg per day, while women should consume 14 mg per day as adults. 

However, individuals with certain medical conditions, such as diabetes or high cholesterol, may require higher doses.

I WISH YOU HEALTH

AND WELLNESS