Vitamin B3, or niacin, is another of those vitamins whose importance becomes very apparent in the absence of enough of it. Without an adequate amount of vitamin B3 in the diet, an individual is at risk for pellagra.
Pellagra is a chronic disease that makes its niacin-deprived presence known with skin lesions, gastrointestinal discomfort, and feelings of nervousness. Indeed, as a member of the B-Complex cluster of nutrients, vitamin B3 is vital to mind and body alike.
1) Vitamin B3 is water-soluble and released in the tissues and cells.
2) As are its cousins, vitamin B1 and vitamin B2, vitamin B3 is a coenzyme involved in the oxidation of sugar and other substances.
3) Vitamin B3 is vital to the release of energy for our bodies to use.
4) Tryptophan, an amino acid, can be converted to niacin in the intestinal tract and help meet our daily needs for vitamin B3.
5) Vitamin B3 was not identified as a treatment for pellagra until 1937.
6) Niacin (vitamin B3) is among the most stable of vitamins.
7) Our bodies would be unable to turn carbohydrates into fats without vitamin B3.
8) Energy could not be released in our bodies without vitamin B3.
9) Vitamin B3 aids in the manufacture of sex hormones.
10) Normal growth calls for an adequate supply of vitamin B3.
Should you not get enough vitamin B3, your body will let you know it in a very visible fashion. To begin with, a simple stroll in the sunshine may cause a skin eruption that looks like a sunburn on the niacin deprived. Should you continue to go without enough vitamin B3, this might be followed by a swollen tongue, mental confusion, depression, and diarrhea. Indeed, without enough niacin (vitamin B3) in our diets, life can be unpleasant.
In addition to all of the benefits of vitamin B3 given in our list above, it appears to be beneficial in a host of other ways, also. For example, high doses of niacin have been used to treat schizophrenia and vitamin B3 (always under the supervision of a physician) has been employed in the effort to prevent the onset of type 1 and type 2 diabetes.
Recently it has come to light that vitamin B3 may be an aid in reducing “bad” cholesterol and increasing levels of “good” cholesterol. In other words, there are lots of good reasons for making sure you get enough vitamin B3 and plenty, in addition, to avoid a deficiency of vitamin B3.
Recommended daily doses of vitamin B3 (niacin) are 15 mg per day for women and 15-19 mg for men. Good sources of vitamin B3 (which should be enhanced with supplements as appropriate) are salmon, tuna, chicken breast, yeast, cranberries, and mushrooms.
Copyright © Dennis Becker, 2004.
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