vitamin B3 | Benifits | Source | Deficiency | Toxicity

Vitamin B3, also known as niacin, is a water soluble vitamin naturally found in some foods fortified to some foods and also available as supplements. It has two forms, nicotinic acid and nicotinamide. Nelson acts as a coenzyme, NAD and NADP in the body on which more than 400 chemical reactions are dependent. Severe deficiency of vitamin B3 can lead to pellagra (which causes dark, scaly rashes on skin, redness of tongue, and Constipation or diarrhoea)

Benefits:

1. Main role of Niacin is to synthesize the coenzymes NAD ( (Nicotinamide Adenine Dinucleotide) and NADP (Nicotinamide Adenine Dinucleotide Phosphate) Which is important for running more than 400 chemical reactions in the body.
2.  It also helps to convert nutrients into energy, create cholesterol and fats, create and repair DNA, and exert antioxidant effects.
3.  Nicotine amide helps to hydrate skin treats, hyperpigmentation, promotes skin elasticity, decreases redness, and fights free radicals.
4.  As a supplement, it helps to lower cholesterol, ease arthritis, and boost brain function. But overdose can give adverse side effects.

Sources:

Our body gets niacin through food. Also, nicotinamide is made in small amounts in the body using the amino acid tryptophan.

 It is naturally found in greens, meat, poultry, fish, eggs and fortified products.

Recommended Dietary Allowance:

The RDA of Niacin for men is 14mg to 23mg per day and for women is 11mg to 18mg per day.

Deficiency: Deficiency of vitamin B3 is uncommon because it Is naturally found in lot of food and is also fortified to many foodstuffs. However, people with genetic disorders, malabsorptive condition and people taking certain medications can lead to vitamin B3 deficiency. Severe deficiency of vitamin B3 causes pellagra, a condition which causes dermatitis, dementia, diarrhoea, and also sometimes death.

Toxicity: Toxicity or vitamin B3, while taking only food, is rare also. Since vitamin B3 is water soluble vitamin, the body uses the necessary amount of the nutrient and the excesses excreted through urine. But long term use of supplements can cause toxicity leading to red and skin itching and tingling on face arms and chest and nausea, stomach upset, abnormal liver tests, muscle breakdown and flushing.