Vitamin B3
Vitamin B3 is a water-soluble vitamin essential for energy metabolism, DNA repair, and the production of signaling molecules. It plays a vital role in maintaining overall health and preventing dangerous conditions.
Functions and Benefits
Energy Metabolism: Involved in over 400 enzymatic reactions to convert nutrients into energy.
Cardiovascular Health: Helps manage LDL/HDL cholesterol and reduces inflammation.
Skin & Nerves: Supports healthy skin barrier function and protects the nervous system.
DNA Repair: Essential for genomic stability and proper cell communication.
Daily Allowance (RDA)
| Group | Age / Condition | RDA (mg/day) |
|---|---|---|
| Babies | 0 – 12 months | 2 – 4 mg |
| Children | 1 – 13 years | 6 – 12 mg |
| Adults | Men / Women (19+) | 16 / 14 mg |
| Maternal | Pregnancy / Breastfeeding | 18 / 17 mg |
Top Food Sources
Poultry: Chicken, Turkey (8.9 – 9.9 mg).
Fish: Tuna, Salmon (8.5 – 8.6 mg).
Plants: Peanuts, Lentils, Whole grains.
Risks of Deficiency and Overdose
Deficiency (Pellagra)
Causes hallucinations, dermatitis, and sensitive skin. Fatal if untreated for 4-5 years.
Overdose
High doses (35mg+) cause “Niacin Flush”, itching, nausea, and potential liver damage.
Conclusion: Vitamin B3 is crucial for heart and cellular health. A balanced diet with meat and legumes typically provides enough niacin. Always stick to recommended dosages.