Vitamins and minerals play a key role when it comes to one’s health. Food, along with the amount of water we drink, the sports activities we go for and the habits we have is responsible for how we feel. It’s true what they say that you are what you eat. Well, in order to meet your nutritional needs, utmost attention must be paid to the vitamins and minerals in the foods you’re having. Today we focus on one specific vitamin known as vitamin B3.
As part of the vitamin B complex, vitamin B3 or niacin is an important water-soluble vitamin we can find in various foods like seeds, mushrooms, meat, and tuna fish, just to name a few. It comes in three forms: nicotinic acid, Niacinamide, and Inositol Hexaniacinate. The health benefits of niacin have been studied extensively and many results point to a direct connection between the use of B3 and many health improvements.
Vitamin B3 has been associated with important health benefits that include the following:
Although vitamin B3 deficiency is uncommon in developed countries, there are signs and symptoms that will let you know if you’re low on B3. They include the following:
If you experience any of these symptoms, make sure you see your health care, provider. Diagnosis of vitamin B3 deficiency is usually clinical. B3 supplements in high doses are usually successful in eliminating such symptoms.
It is unlikely to experience the side effects of vitamin B3 if you’re getting it only from the foods you have. If you use vitamin B3 supplements, though, you can experience the following side effects especially if you’re on high doses of it:
Since vitamin B3 is a water-soluble vitamin, the excess of it is discharged through urination. This means you can administer it through foods and liquids. This also means that you must replenish your B3 stock frequently since the body will flush it out almost daily. You can boost your intake of B3 by introducing the following into your diet: tuna fish, meat, turkey, lamb, eggs, curds, poultry products, peanuts, legumes, oats, brown rice, potatoes, milk, wheat flakes, bread, cereals, and cheese.
The doctor’s recommendations regarding daily dosage of vitamin B3 include the following:
- Women: 14 milligrams daily
- Women who are pregnant and breastfeeding: 17- 18 milligrams daily
- Men: 16 milligrams daily
- Children: 2-16 milligrams daily, depending on age.
You should always keep in mind that you should see your doctor no matter the supplement you want to take. The dosage may differ depending on your age, health conditions, weight, and age.
Vitamin B3 may lead to stomach discomfort. That’s why it is highly important to take it with food in order to prevent side effects.