Vitamin B3 (Niacin): Best 20 Sources, Benefits, RDA, Symptoms & Causes of deficiency

Vitamin B3 (Niacin) is a water-soluble vitamin. It is essential for the proper functioning of the brain and peripheral system. The daily intake of an adequate amount of Vitamin B3 prevents coronary heart disease and heart failure.

It provides sun protection to the skin cell. When applied topically it reduces redness, discoloration, and fine wrinkles. It also helps to reduce inflammation occurred in atherosclerosis.

Sources of Vitamin B3

Like other absolute vitamins, niacin also can not produce by the body. It has to take from the diet.

It is a water-soluble vitamin. So extra vitamin is not stored in the body and excreted through urine. Therefore vitamin B3 should be taking daily.

Vitamin B3 is mostly found in the liver, whole cereal, nuts, Fish. It is stable to heat and very less amount lost during cooking. Below are some of the major sources of this vitamin with their daily value in percentage.

All values are per 100 gm

• Sheep liver

15.66 mg (87 % of Daily value)

• Beef liver

14.1 mg ( 78 % of Daily value)

• Pork liver

13.70 mg (76 % of daily value)

• Goat liver

12.88 mg (72 % of Daily value)

• Ground nut

11.35 mg (63 % of Daily value)

• Chicken breast

8.06 mg ( 44 % of Daily value)

• Garden cress seed

5.67 mg (31.5 % of Daily value)

• Chicken liver

4.44 mg (25% of Daily value)

• Almond

3.71 mg (20 % of Daily value)

• Rice (Brown)

3.40 mg (18 % Daily value)

• Gingly seed

3.12 mg ( 17.33 % of Daily value)

• Barley

2.84 mg (15.77 % of Daily value)

• Peas

2.69 mg (15 % of Daily value)

• Maize

2.61 mg (15 % of Daily value)

• Lentil (whole)

2.54 mg( 14.11% of Daily value)

• Rice (parboiled)

2.51 mg (13.94 % of Daily value)

• Green gram (whole)

2.10 mg ( 11.66 % of Daily value)

• Jowar

2.16 mg (12 % of Daily value)

Benefits of Vitamin B3

• Niacin and cholesterol

Niacin lowers the total cholesterol, LDL with triglyceride. Vitamin B3 can elevate HDL cholesterol which is good cholesterol. This thing makes niacin the most effective medicine for increasing HDL cholesterol. High levels of LDL and triglycerides are major risk factors for heart disease.

However, niacin can lower cholesterol only at moderately high doses. These high doses can risk such as liver damage, gastrointestinal problems, or glucose intolerance.

So don\’t try to treat yourself with higher doses of niacin on your own for lowering cholesterol. Take advice from your medical professional who can recommend the right doses which will help you to lower bad cholesterol instead of harm.

• Relives from anxiety and depression

The lack of neurotransmitters leads to different mental health issues such as anxiety, depression. Niacin has useful effects on depression. Oral niacin is increased cerebral blood flow and reduces depression.

It plays a key protective role for brain cells in people with neurodegenerative disease.

High doses of this Vitamin B3 with Vitamin C can help to manage schizophrenia. But do not take high doses without medical prescription and observation.

• Skin benefit of vitamin B3

Intake of this vitamin stops skin aging. If you include green leafy vegetables, eggs, liver, milk in your diet regularly from your younger age. Then you need not take help of anti-aging products at a later age.

Having a diet rich in all nutrients both macronutrients and micronutrients from a younger age keeps you younger and healthy at a later age. So having a healthy diet is the secret of all happiness

• Heart disease and vitamin B3

This vitamin lowers bad cholesterol. Bad cholesterol like low-density lipoprotein (LDL) and triglycerides are responsible for heart disease. By lowering LDL and triglycerides vitamin B3 helps in preventing heart disease.

RDA of Vitamin B3

Category	Type of work / Age group	Niacin (B3) (in mg/ day)
Man	Sedentary	14
	Moderate	18
	Heavy	23
Women	Sedentary	11
	Moderate	14
	Heavy	18
	Pregnant women	+2
	Lactation	+5
Infants	0-6 months	2
	6-12 months	5
Children	1-3 years	7
	4-6 years	9
	7-9 years	11
Boys	10-12 years	15
	13-15 years	19
	16-18 years	22
Girls	10-12 years	14
	13-15 years	16
	16-18 years	17

Symptoms of Vitamin B3

• Pellagra
• Depression
• Psychosis
• Vomiting
• Nausea
• Confusion
• Weight loss
• Liver damage
• Mouth irritation
• Irregular heartbeat
• Burning sensation in throat, chest, stomach

Causes of deficiency of Vitamin B3

• Metabolic disorder

• Over consumption of Diuretics

• Consumption of tea coffee

• Malabsorption

Side effects of Vitamin B3 overdose

• Liver Damage

• Flushed skin

• Nausea and vomiting

• Insomnia

• Very bad feeling under your skin

• Uneven heartbeat

• Leg cramps

Also Read: Vitamin B2 (Riboflavin): Best Sources, Benefits, RDA, Causes of deficiency

Also Read: Vitamin B12- 10 best natural sources and advantages