Tuesday, June 15, 2010

Vitamin B3 – Niacin, Nicotinic acid

Vitamin B3 is a water-soluble vitamin. B3 works in conjunction other B group vitamins and Vitamin C. It is very easily absorbed by the body.

Vitamin B3:
  • Is essential for energy production
  • Helps maintain mental alertness
  • Assists nervous function
  • Aids in enzyme production

Sources of Vitamin B3:
  • Meat
  • Fish
  • Poultry
  • Dairy
  • Whole grains
  • Eggs
  • Nuts
  • Yeast
  • Legumes

Deficiency symptoms:
  • Anxiety
  • Restlessness
  • Depression
  • Fatigue
  • Loss of appetite
  • Skin inflammation
  • Indigestion
  • Dizziness

 Niacin is easily lost when food is cooked in water. Alcohol consumption or a lack of protein in the diet may reduce the amount of niacin in the body.

If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin supplements. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.


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