Vitamin B3 Niacin

Vitamin B3 is also known as niacin or nicotinic acid.   It is a water soluble-vitamin that was first discovered in 1873.  Because it was identified as the ingredient that prevents the disease pellagra, it has been called vitamin PP in the past. Later, the name vitamin B3 was used, as it is part of the Vitamin B family and was the third of the Vitamin B family to be discovered.

Vitamin B is now found in almost every multi-vitamin on the shelves.  Although higher doses of niacin or Vitamin B3 are used for certain treatments (listed below in benefits section), the recommended daily allowances as follows:

•    0-6 months: 2mg
•    7-12 months: 4mg
•    1-3 years: 6mg
•    4-8 years: 8mg
•    9-13 years: 12mg
•    14-18 years: males 16mg; females 14mg
•    19+: males 16mg, females 14mg
•    Pregnant females: 18mg
•    Breastfeeding females: 17mg

* according to the University of Maryland Medical Center, http://www.umm.edu/

Benefits of Vitamin B3

Vitamin B3 was first found to be the active ingredient in preventing pellagra.  Pellagra is a Vitamin B3 deficiency disease that can cause, among other symptoms, diarrhea, dermatitis, dementia and death (called the four “D’s”).  Besides being the only vitamin to prevent pellagra, vitamin B3 is also beneficial in other ways.  Here is a short list of it’s benefits:

•    helps convert carbohydrates into glucose (as with all B Vitamins)
•    helps metabolize fat and protein
•    helps with skin health, eye health and liver health
•    lower LDL or ‘bad’ cholesterol and increase HDL or ‘good’ cholesterol
•    sometimes prescribed to help decrease the risk of atherosclerosis (hardening of the arteries)

Ongoing research has shown promising effects of niacin in preventing Alzheimer’s disease, osteoporosis and certain skin conditions like skin cancer and severe acne.  Although thorough studies still need to be completed, niacin remains and essential vitamin.  The good news is that niacin is found in so many diverse food sources (next section) that Vitamin B3 deficiency is rarely caused by economic factors.  The most common causes of vitamin B3 deficiency is alcoholism () and diets that contain maize (corn) as a staple.

Vitamin B3 Food Sources

There are a variety of common foods that are excellent sources of Vitamin B3. Because of the diversity of foods that contain niacin, vitamin B3 deficiency if relatively uncommon worldwide.  Here is a list of a few excellent sources of Vitamin B3:

•    chicken breast
•    yellowfin tuna
•    salmon
•    halibut
•    venison
•    turkey breast
•    crimini mushrooms
•    beef
•    asparagus
•    romaine lettuce
•    tomatoes, green peas, collard greens, broccoli, spinach and peanuts

Vitamin B3 Deficiency and Overdose

When someone does not get the daily recommended intake of vitamin B3, deficiency symptoms may occur.  Some common symptoms of vitamin B3 deficiency include:

•    headache
•    vomiting
•    indigestion
•    canker sores
•    depression
•    swollen tongue
•    rash in areas exposed to sunlight
•    pellagra (which can lead to dementia or even death)

Although Vitamin B3 is essential for our health, like many vitamins it can also be dangerous in high doses.  Always consult a physician before taking niacin supplements of any kind.  Some typical symptoms of Vitamin B3 overdosing are:

•    niacin flush (red flushed skin and accompanied by a burning sensation usually on the face or chest
•    vomiting
•    itching, flushing skin
•    blood sugar abnormalities
•    heart palpitations
•    liver failure

In the last decade, niacin has been used by people who want to rid their body of certain chemicals – for example athletes who need to flush their systems of banned substances or people who want to flush their system of illegal substances.  Taking niacin supplements before a urine test is becoming prevalent worldwide but not without hundreds of ‘close calls’.  People considering taking high doses of niacin should always consult their physician – who in almost every case will advise against it – but will keep doctor patient confidentiality.  For people who have heart or liver issues, an overdose of Vitamin B3 can be fatal.