Vitamin B3 (Niacin) - Benefits, Deficiency Symptoms and Food Sources

Vitamin B3 is a water-soluble vitamin vital for energy release in tissues and cells. It belongs to the B complex group of vitamins. Vitamin B3 is also known as Niacin. Vitamin B3 works with other B group vitamins to release energy into cells. Vitamin B3 is available in three forms: nicotinic acid (also called nicotinate) and niacinamide (also called nicotinamide), both found in food and supplements; and inositol hexaniacinate, a form available only in supplements.

Functions and Benefits of Vitamin B3 (Niacin)

Since the ingestion of large therapeutic amounts of nicotinic acid usually produces a flushing reaction, niacin prescribed for nutritional deficiency is frequently taken as nicotinamide, though the benefits and reactions are not identical to the nicotinic acid form of niacin. Niacin and niacinamide also have different applications. It its niacinamide form, it is useful in arthritis and early-onset type I diabetes; niacin is an effective reducer of high cholesterol levels.

Recommended Dosage for Vitamin B3 (Niacin)

• 0-6 months: 2 milligrams.
• 6-12 months: 4 milligrams.
• 1-3 years: 6 milligrams.
• 4-8 years: 8 milligrams.
• 13 mg for adult women up to 50 years & 12 mg for adult women over 50 years.
• 17 mg for adult men up to 50 years & 16 mg for adult men over 50 years.

Note: One should not take more than 150 mg of niacin, because this leads to facial flushing. Very large intakes (greater than 3000 mg) may cause liver damage.

Food sources of Vitamin B3 (Niacin)

Food sources of Vitamin B3 are meat, fish, bread, yeast, nuts, seeds, soy beans, potatoes, dried fruit, tomatoes and peas. Milk, green-leaved vegetables, coffee and tea also provide some niacin. Cereals may be fortified with niacin.

Deficiency Symptoms of Vitamin B3 (Niacin)

The classic deficiency syndrome of niacin (vitamin B3) is called pellagra. Because of niacin's crucial role in the most basic biochemical reactions, every cell in the body can be affected by a deficiency. Common symptoms include loss of appetite, skin rash, diarrhea, mental changes, beefy tongue, and digestive and emotional disturbance. A slow release form of vitamin b3 or niacin can also cause liver malfunction. Anyone embarking on a treatment program that includes mega doses of niacin should do so under the supervision of a physician.

People with liver disease or diabetes are more susceptible to problems caused by niacin over dose. In addition, a lack of vitamin B3 can result in dizziness, fatigue and headache, as well as indigestion, insomnia, loss of appetite and low blood sugar.