What is niacin good for? Or what is health benefits of vitamin B3 (niacin) to your body? What is the symptoms of niacin (vitamin B3) deficiency? Whats is the natural sources of vitamin B3? So in this article, we will discuss the necessary information about niacin and its importance. (1)
Niacin, or vitamin B3 is one of the eight types of vitamins that fall under the vitamin B group, and the body needs to maintain nerve health, a healthy weight, and many other things also. Here are what is niacin good for:
Health benefits of vitamin B3 (Niacin)
Vitamin B3 has many benefits, and here are what is niacin good for:
1. Improve cholesterol levels
One of the health benefits of niacin is that vitamin B3 effectively helps lower bad cholesterol levels and raise good cholesterol levels in the body. But it is not used as an independent cholesterol drug due to side complications that may accompany taking it. (2, 3, 4)
2. Diabetes resistance
One of the answers what is niacin good for is that vitamin B3 helps in diabetes resistance. Some studies have found that vitamin B3 may help protect the insulin-producing cells in the pancreas that may be destroyed in type 1 diabetes, making vitamin B3 a naturally occurring diabetes resistant. (5, 6, 7)
However, despite its health benefits, niacin, or vitamin B3 may cause an increase in blood sugar levels. So if a patient wishes to use it as a treatment, he must be kept under constant surveillance and take vitamin B3 only under medical supervision.
3. Fights arthritis
Among the health benefits of vitamin B3 is that it can fight arthritis. Recent studies have begun also indicating that niacin may play a crucial role in fighting osteoarthritis and arthritis. It may also improve the movement and condition of joints in the body in general. (8, 9, 10)
4. Promote brain and nervous system health
The health benefits of vitamin B3 for the brain to perform its functions to the fullest, it needs a specific daily dose of niacin. Scientists also link the emergence of some symptoms and psychological problems with a lack of vitamin B3 in the body. (11, 12, 13, 14)
Niacin also prevents damage to brain cells and helps restore the brain to its normal, healthy state.
5. Treatment of pellagra
Acute niacin deficiency in the body causes a condition called pellagra. It is a rare condition that usually occurs. It occurs as an accompanying symptom of some malnutrition diseases, such as loss of appetite. (15, 16)
6. Protection from heart disease
Another one of the health benefits of vitamin B3 is that consuming an adequate amount of niacin in moderation helps fight anxiety and circulatory system diseases such as atherosclerosis and strokes. That is because vitamin B3 is effective in reducing levels of harmful cholesterol and harmful triglycerides in the body. (17, 2, 3, 4)
7. Give a wonderful skin
Among the health benefits of vitamin B3 is that niacin helps protect skin cells from sun damage, especially when applied topically to the skin.
Symptoms of niacin (vitamin B3) deficiency
Vitamin B3 has many health benefits, and its deficiency causes many health problems. Niacin deficiency is not a common condition, so these are some of the symptoms that may appear on a person with this deficiency: (19, 20, 21)
Depression and memory problems.
Redness of the tongue.
Various skin problems, such as rashes, pigmentation, and roughness.
Problems with blood circulation.
Extreme fatigue and exhaustion.
Severe niacin deficiency can cause a dangerous condition called pellagra, which can be fatal.
Risks of excess niacin (vitamin B3)
Despite the health benefits of vitamin B3, too much niacin can be harmful to your health. Some people may resort to consuming excessive amounts of vitamin B3 from dietary sources or through special supplements, and this may cause some risks, complications, and health problems, such as:
Redness and rash.
The emergence of gout attacks.
Dramatically lowering blood pressure levels may result in fainting.
The recommended dose of niacin
To get the health benefits of vitamin B3 and protect against any complications due to its deficiency or excess, these are the recommended doses for different ages:
Babies under six months of age: 2 milligrams
Babies between 7 and 12 months: 4 milligrams
Kids between 1 and 3 years old: 6 milligrams
Children 4 between 8 years old: 8 mg
Children 9 between 13 years old: 12 mg
Males after age 14: 16 milligrams
Females after age 14: 14 milligrams
Pregnant women: 18 milligrams
Breastfeeding women: 17 milligrams
Natural sources of niacin (vitamin B3)
After we mentionned the health benefits of vitamin B3, we will mention the natural sources of niacin. It is possible to obtain vitamin B3 from many different food sources, the most important of which are: (22, 23)
Calf liver and chicken liver.
Some types of fish, such as salmon, tuna, and anchovy.
Roasted pistachio nuts.