Vitamin B3 or niacin or nicotinic acid is essential for proper circulation, healthy functioning of the nervous system and proper protein and carbohydrate metabolism. It is essential for synthesis of sex hormones, cartisone, thyroxin and insulin. It is contained in liver, fish, poultry, peanut, whole wheat,green leafy vegetables, dates, figs, prunes and tomato. A deficiency can lead to skin eruptions, frequent stools, mental depression, insomnia, chronic headaches, digestives disorders and anaemia.

The recommended daily allowance is 12 to 20 mg. for adults and 4.8 to 12 mg. for children. Large doses of this vitamin say upto 100 mg. with each meal, preferably together with other B group vitamins, affords relief in case of migraine and high blood pressure caused by nervousness, high cholesterol and arteriosclerosis.

Niacin also called nicotinic acid, niacinamide or nicotinic acid and referred to as vitamin B 3, which can be manufactured by the body. Niacin is derived from two compounds - nicotinic acid and niacinamide.

Vitamin B3 - niacin - is required for

Vitamin B3 is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.

Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.

Deficiency of vitamin B3

A deficiency may cause pellagra, the classic niacin deficiency disease, and is characterized by bilateral dermatitis, diarrhea, and dementia.

A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.

Dosage

The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Male 18 mg per day and female 13 mg per day although 100 mg is mostly used in supplementation.

Large doses given to lower cholesterol may produce hyperuricemia, and hepatic abnormalities. These effects are reversed if the drug is reduced in amount or discontinued.

Toxicity and symptoms of high intake

Nicotinic acid, but not nicotinamide in doses larger than 200 mg causes flushing by dilating the blood vessels, which can also cause the blood pressure to drop. These flushes are normally harmless. Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage

Best used with

Niacin is best taken with the B group vitamins and vitamin c.

When more may be required

Consuming alcohol and not having enough protein in your diet may increase your need for niacin. People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.

Enemy of vitamin B3

Niacin is lost readily when food is cooked in water.

Other interesting points

Nicotinamide is under investigation for helping to prevent and control diabetes.

Food sources of vitamin B3

Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish. Your daily cup of coffee also provides about 3 milligrams of niacin.