Throughout the Vitaminutes series, we’ve looked at Vitamin A, Vitamin C, Vitamin E, and Vitamin K. Today we’re tackling Vitamin B3, what it is, and why you need it.
What it does
Vitamin B3 comprises niacin, also known as niacin or nicotinic acid, and niacinamide, and promotes overall health. Like other B vitamins, it helps the body convert food into energy and is good for a healthy brain, nervous system, and even skin.
It’s used to lower cholesterol and triglycerides, and some researchers have found it useful in alleviating arthritis pain and stiffness. Possible other uses include the prevention of atherosclerosis, Alzheimer’s disease, and cataracts.
Where to find it
You can derive B3 from meat, fish, and poultry, as well as eggs, whole grains, green vegetables, beans, and peanut butter, according to the National Institutes of Health’s National Library of Medicine.
Both niacin and niacinamide are forms of B3; your body can make niacinamide from miacin, or from tryptophan (the amino acid in turkey that may make you drowsy). Both are available as supplements and sometimes used interchangeably, but not always; if using a supplement, consult a doctor.
How much you need
Vitamin B3 is among the water-soluble vitamins, meaning it is not stored in the body’s fat tissues. You need to take in enough daily to sustain functions. Your recommended daily intake: is 16 milligrams for adult males (19 and over) and 14 mg for adult females.
If you don’t get enough
Vitamin B3 deficiency is rare; when found, it’s often among people who abuse alcohol, which can prevent enough of the vitamin from being absorbed through the daily diet. B3 deficiency can be addressed through supplements, but again, consult a doctor first.
The last word
Among the concerns with taking high amounts of niacin is “flush.” Niacin makes blood vessels near the skin dilate, resulting in sudden reddening and tingling of the skin. It’s not harmful, but can be uncomfortable. A good way to combat it is to start taking lower concentrations and build up to larger ones, developing a tolerance for the sensation.
