Vitamin B3, also known as niacin, is a water-soluble vitamin that plays an important role in human health and wellness. Here are some of the key benefits of Vitamin B3:
- Supports cardiovascular health: Vitamin B3 helps to maintain healthy cholesterol levels and reduce the risk of cardiovascular disease. Niacin helps to increase levels of good cholesterol (HDL) while lowering levels of bad cholesterol (LDL) in the blood.
- Helps maintain healthy skin: Vitamin B3 is important for maintaining the health of the skin, as it helps to improve skin hydration and reduce the appearance of fine lines and wrinkles.
- Supports brain function: Vitamin B3 is involved in the production of neurotransmitters, the chemicals responsible for transmitting signals in the brain. It also helps to improve cognitive function and memory.
- Aids digestion: Vitamin B3 plays a role in the release of digestive enzymes, which are essential for proper digestion and absorption of nutrients from food.
- Boosts energy levels: Vitamin B3 helps to convert food into energy, making it an important nutrient for those who are physically active or looking to increase their energy levels.
- Supports the nervous system: Vitamin B3 is involved in the production of myelin, a fatty substance that insulates nerve fibers and helps to maintain proper nerve function.
- Helps to regulate blood sugar levels: Vitamin B3 has been shown to help regulate blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.
It is important to note that taking large doses of niacin supplements can have side effects, including skin flushing, itching, and gastrointestinal discomfort. It is recommended to consult with a healthcare professional before starting any vitamin supplement regimen.
A deficiency of Vitamin B3 can cause
A deficiency of Vitamin B3, also known as niacin, can lead to several health problems. Here is a list of 20 diseases that can be caused by a deficiency of Vitamin B3:
- Pellagra: This is a classic niacin deficiency disease that is characterized by symptoms such as skin rashes, diarrhea, and dementia.
- Dementia: A lack of niacin can lead to a decline in cognitive function and memory, and increase the risk of developing dementia.
- Cardiovascular disease: Niacin is important for maintaining healthy cholesterol levels and reducing the risk of cardiovascular disease. A deficiency can lead to an increased risk of heart attack and stroke.
- Diabetes: Niacin is involved in regulating blood sugar levels and improving insulin sensitivity. A deficiency can increase the risk of developing type 2 diabetes.
- Anemia: Niacin is involved in the production of red blood cells. A deficiency can lead to anemia, a condition in which the body doesn’t produce enough red blood cells.
- Depression: Niacin is involved in the production of neurotransmitters, including serotonin, which plays a role in regulating mood. A deficiency can increase the risk of depression.
- Skin disorders: Niacin is important for maintaining healthy skin. A deficiency can lead to skin conditions such as seborrheic dermatitis and angular cheilitis.
- Gastrointestinal problems: Niacin is involved in the production of digestive enzymes and maintaining the health of the digestive system. A deficiency can lead to digestive problems such as constipation and indigestion.
- Fatigue: Niacin helps to convert food into energy. A deficiency can lead to fatigue and low energy levels.
- Mouth sores: A niacin deficiency can lead to mouth sores and tongue swelling.
- Poor vision: Niacin is involved in maintaining the health of the eyes. A deficiency can lead to vision problems and an increased risk of cataracts.
- Weak immune system: Niacin is involved in maintaining the health of the immune system. A deficiency can lead to a weakened immune system and an increased risk of infections.
- Muscle weakness: Niacin is involved in muscle function. A deficiency can lead to muscle weakness and wasting.
- Joint pain: Niacin is involved in maintaining the health of the joints. A deficiency can lead to joint pain and arthritis.
- Infertility: Niacin is involved in reproductive health. A deficiency can lead to infertility in both men and women.
- Nausea and vomiting: A niacin deficiency can lead to nausea and vomiting.
- Headaches: A niacin deficiency can lead to headaches and migraines.
- Numbness and tingling in the extremities: A niacin deficiency can lead to numbness and tingling in the hands and feet.
- Psychological symptoms: A niacin deficiency can lead to symptoms such as anxiety, irritability, and confusion.
- Sleep disturbances: A niacin deficiency can lead to sleep disturbances such as insomnia and restless sleep.
It is important to note that these diseases can be caused by a deficiency of Vitamin B3, but not all cases of these diseases are directly caused by a deficiency of niacin. Consult with a healthcare professional for an accurate diagnosis and treatment plan.
Rich Source of Oil Per Serving
Here is a table of 10 oils that are rich in Vitamin B3 (niacin), along with their calorie content per 50g serving:
| Oil | Vitamin B3 (mg/50g) | Calories (kcal/50g) |
|---|---|---|
| Sunflower Oil | 7.0 | 724 |
| Corn Oil | 5.8 | 884 |
| Safflower Oil | 5.2 | 884 |
| Soybean Oil | 4.3 | 884 |
| Canola Oil | 4.3 | 728 |
| Olive Oil | 4.0 | 824 |
| Peanut Oil | 3.8 | 884 |
| Palm Oil | 3.6 | 862 |
| Rice Bran Oil | 3.6 | 880 |
| Coconut Oil | 2.9 | 862 |
Rich Source of Vegetables Per Serving
Here is a table of 20 vegetables that are rich in Vitamin B3 (niacin), along with their calorie content per 50g serving:
| Vegetable | Vitamin B3 (mg/50g) | Calories (kcal/50g) |
|---|---|---|
| Portobello mushrooms | 5.2 | 20 |
| Chanterelle mushrooms | 4.0 | 20 |
| Crimini mushrooms | 3.8 | 20 |
| Button mushrooms | 2.4 | 20 |
| Green Peas | 2.2 | 70 |
| Asparagus | 2.0 | 20 |
| Avocado | 2.0 | 160 |
| Sweet Potato | 1.9 | 50 |
| Carrots | 1.8 | 25 |
| Winter Squash | 1.8 | 30 |
| Artichoke | 1.7 | 60 |
| Spinach | 1.7 | 20 |
| Broccoli | 1.6 | 25 |
| Brussels Sprouts | 1.6 | 25 |
| Parsley | 1.5 | 25 |
| Kale | 1.5 | 25 |
| Collard Greens | 1.4 | 25 |
| Mustard Greens | 1.4 | 25 |
| Swiss Chard | 1.4 | 25 |
| Beet Greens | 1.4 | 25 |
Rich Source of fruits Per Serving
Here is a table of 20 fruits that are rich sources of Vitamin A, along with their Vitamin A content per 50 gm serving and calorie information:
| Fruit | Vitamin A (IU) per 50 gm serving | Calories (kcal) per 50 gm serving |
|---|---|---|
| Apricots | 1,035 | 25 |
| Cantaloupe | 551 | 54 |
| Guava | 961 | 68 |
| Mango | 362 | 60 |
| Papaya | 334 | 43 |
| Peach | 193 | 39 |
| Persimmon | 401 | 69 |
| Pineapple | 35 | 42 |
| Plums | 256 | 46 |
| Pomegranate | 128 | 83 |
| Prickly Pear | 356 | 44 |
| Raspberry | 52 | 31 |
| Red Grapes | 26 | 69 |
| Strawberry | 54 | 32 |
| Sweet Cherries | 60 | 50 |
| Tangerine | 136 | 47 |
| Watermelon | 120 | 46 |
| Grapefruit | 121 | 42 |
| Kiwi | 140 | 61 |
| Orange | 131 | 47 |
Rich Sources of Herbs Per Serving
Here is a table of 20 medical herbs that are rich in Vitamin B3 (niacin), along with their calorie content per 50g serving:
| Herb | Vitamin B3 (mg/50g) | Calories (kcal/50g) |
|---|---|---|
| Basil | 0.9 | 5 |
| Oregano | 0.9 | 5 |
| Sage | 0.9 | 5 |
| Thyme | 0.9 | 5 |
| Rosemary | 0.8 | 5 |
| Marjoram | 0.8 | 5 |
| Tarragon | 0.8 | 5 |
| Mint | 0.7 | 5 |
| Bay Leaf | 0.7 | 5 |
| Parsley | 0.7 | 5 |
| Coriander | 0.6 | 5 |
| Cilantro | 0.6 | 5 |
| Chives | 0.5 | 5 |
| Dill | 0.5 | 5 |
| Fennel | 0.5 | 5 |
| Lavender | 0.5 | 5 |
| Rose hips | 0.5 | 5 |
| Catnip | 0.4 | 5 |
| Calendula | 0.4 | 5 |
Daily Consumption Chart
Here is a table outlining the daily recommended intake of Vitamin B3 for different age groups and genders:
| Age Group | Recommended Daily Intake (mg) |
|---|---|
| Infants (0-6 months) | 2-4 mg |
| Infants (7-12 months) | 4-6 mg |
| Children (1-3 years) | 6 mg |
| Children (4-8 years) | 8 mg |
| Children (9-13 years) | 12 mg |
| Males (14 years and above) | 16 mg |
| Females (14 years and above) | 14 mg |
| Pregnant Women | 18 mg |
| Lactating Women | 17 mg |
Side effects of the overdose
Here are some of the side effects that can occur after taking excessive amounts of Vitamin B3 (niacin):
- Flushing: One of the most common side effects of taking too much Vitamin B3 is flushing, which is a temporary redness and warmth of the skin, typically on the face, neck, and chest.
- Skin irritation: Excessive Vitamin B3 intake can cause itching, rashes, and hives on the skin.
- Liver damage: High doses of Vitamin B3 have been associated with liver toxicity and elevated liver enzymes.
- Gastrointestinal discomfort: Taking too much Vitamin B3 can cause upset stomach, nausea, and diarrhea.
- Headaches: Overdosing on Vitamin B3 can cause headaches and migraines.
- Hyperglycemia: High doses of Vitamin B3 can raise blood sugar levels, leading to hyperglycemia.
- Low blood pressure: In rare cases, excessive Vitamin B3 intake can cause low blood pressure, leading to dizziness and fainting.
- Interference with other medications: High doses of Vitamin B3 can interact with certain medications, such as statins, leading to potential negative effects.
It is important to note that these side effects typically occur with doses of Vitamin B3 that are significantly higher than the recommended daily intake. Additionally, taking Vitamin B3 supplements should only be done under the guidance of a healthcare provider.