Vitamin-B3-Niacin
Vitamin B3 or Niacin is the name given for nicotinamide (niacinamide) and nicotinic acid
Functions:
- Essential in releasing energy from carbohydrates, fats and proteins
- In high doses it helps in reducing blood LDL (bad cholesterol) and increasing blood HDL (good cholesterol) levels
- Helps in reducing atherogenic tendency (forming plagues and atheromas in the blood vessels) of the body
- Slows the progression of Alzheimer's disease and helps in maintaining healthy nervous system
- Good for maintaining healthy skin and digestive system
- Helps in formation of many hormones like oestrogen, progesterone, testosterone, cortisone, thyroxin, insulin, etc
Dietary Requirements:
- Daily male requirement - 16mg/day
- Daily female requirement - 14mg/day
- In Pregnancy +2 mg
- In Lactation +2mg
Sources:
Plant Sources: Leafy Green Vegetables, Asparagus, Broccoli, Sweet Potatoes, Carrots, Tomatoes, Dates, Nuts, Whole Grains
Animal Sources: Chicken, Eggs, Cheese, Milk, Liver, Beef Kidneys, Chicken, Turkey, Fish
Deficiency Symptoms and Signs:
- Pellagra (diarrhea, dementia, bilateral dermatitis)
- Indigestion
- Fatigue
- Loss of appetite
- Low blood sugars
- Muscular weakness
- Headaches
- Loss of sleep
Toxicity:
Doses higher than 200 mg/day causes toxicity symptoms such as:
- Facial flushing
- High blood sugars
- Peptic ulcers
- Liver damage
Some Facts:
- Niacin is best absorbed with the B group vitamins and vitamin C
- Niacin is lost when cooked at high temperatures and in excess water
- Patients with diabetes, glaucoma, liver disease or peptic ulcers should be careful of niacin intake
- Alcoholics need higher doses of Niacin
- Its significance was first revealed in 1937 when scientists discovered the disease "Pellagra" - caused by a vitamin B3 deficiency
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