Vitamin B3

(NIACIN)

Recommended Dietary Intakes
Men – 16 – 19 mg
Women – 11- 13 mg
Pregnant women – add 2 mg

This Vitamin Is Essential For…

• releases energy from food.
• build red blood cells.
• circulation – it dilates blood vessels.
• skin, nerves, and blood vessels
• support the digestive system.
• mental health and memory.
• de-toxify certain drugs and chemicals in the body.
• works with insulin to regulate blood sugar levels.

Sources…

Liver, poultry, lean meats, fish, nuts, peanut butter, brewers yeast, broccoli, carrots, cheese, dates, eggs, milk, potatoes, tomatoes and enriched flour. If you get enough protein, you are probably receiving adequate niacin as well.

Comments

Sometimes people taking supplements of this vitamin may experience a hot flush or a pins and needles sensations on the body. This is usually harmless. Pregnant women, people who have liver problems, gout or diabetics should take care in taking niacin supplements. See your Doctor or our Pharmacist before undertaking a course of B3.

Deficiency

• indigestion
• diarrhoea
• muscle weakness
• loss of appetite
• dermatitis
• mouth sores
• a red, inflamed tongue
• headaches
• irritability; anxiety; or depression.
• Pregnant or breast-feeding women, the elderly, alcoholics, and people with hyperthyroidism are most likely to be niacin deficient.
• Extreme deficiency results in pellagra.

Please note, the B vitamins should be taken as a complex and not individually unless Professionally recommended.Vitamin B3 is toxic in high amounts, so megadoses should be taken only under a doctor’s supervision.