Vitamins

What is Vitamin B3 and Does It Help Our Health?

Vitamin B3 imageNiacin also is known as vitamin B3. Vitamin B3 is an essential nutrient in fact; every part of your body needs it to function correctly as a supplement. Vitamin B3 help lower cholesterol, ease arthritis, and boost brain function, like other benefits.

What is vitamin B3? Vitamin B3 is one of the eight B vitamins, and it’s also called niacin. Niacin is water-soluble, so your body doesn’t store it. Vitamin B3 also means that your body can excrete excess amounts of the vitamin. If it is not needed, your body gets niacin through food and makes small amounts from the amino acid tryptophan as with all B vitamins.

Niacin help to convert foods into energy by aiding enzymes. Niacin is a significant component of and NADP to coenzymes that are involved in cellular metabolism. Furthermore, it plays a role in cell signaling and making and repairing DNA in addition to acting as an antioxidant.

These are some of the symptoms of Vitamin B3 deficiency

  • Memory Loss
  • Mental Confusion
  • Fatigue
  • Depression
  • Headache
  • Diarrhea
  • Skin Problems

That said, the deficiency is very rare in most Western countries. Severe niacin deficiency or pellagra mostly occurs in developing countries where diets are not as varied. The doctor recommended an amount of niacin depends on your age and gender. Men need 16 milligrams per day, while most women need 14 milligrams per day.

Vitamin B3 Source

Vitamin B3 present in Fresh Vegetables

Vitamin B3 Present in Fresh Fruits

Vitamin B3 Present in Nuts and Dried Fruits

  • Almond
  • Carob
  • Cashew
  • Chestnut
  • Coconut
  • Date
  • Dried apricots
  • Figs
  • Dried plum
  • Goji berries
  • Hazelnuts
  • Peanut
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Raisins
  • Sunflower seeds
  • Tamarind
  • Walnut

Benefits Of Vitamin B3

Lowers LDL (Low-Density Lipoprotein) Cholesterol

Vitamin B3 has use since the 1950s to treat high cholesterol. It can reduce harmful LDL cholesterol levels by five to 20 percent.

However, niacin is not the primary treatment for high cholesterol due to its possible side effects. Instead, it’s primarily use as a cholesterol-lowering treatment for people who can’t tolerate statins.

Increases HDL (High-Density Lipoprotein) Cholesterol

In addition to lowering bad LDL cholesterol, niacin also raises adequate HDL cholesterol studies showed that niacin raises HDL levels by 15 to 35 percent.

Lowers Triglycerides

Niacin can also lower triglycerides by 20 to 50 percent. It does this by stopping the action of an enzyme that’s involved in triglyceride synthesis; consequently, this lowers the production of both LDL (very-low-density lipoprotein).

Prevent Heart Disease

Vitamin B3 effect on cholesterol may help prevent heart disease. Still, newer research suggests an additional mechanism by which it benefits your heart. It can help reduce oxidative stress and inflammation, both involved in atherosclerosis or the hardening of your arteries.

Some research indicates that niacin therapy, either alone or in combination with statins, could lower the risk of health problems related to heart disease.

However, results are mixed. A recent review concluded that niacin therapy doesn’t significantly help reduce the risk of heart attack, stroke, or death from heart disease in people with heart disease at high risk.

Vitamin B3 Treat Type 1 Diabetes

Type 1 diabetes is an autoimmune disease in which your body attacks and destroys insulin, creating cells in your pancreas. There’s research to suggest that niacin could help protect those cells and possibly even lower the risk of type 1 diabetes in at-risk children.

However, for people with type 2 diabetes, the role of niacin is more complicated. On the one hand, it can help lower the high cholesterol levels often seen in people with type 2 diabetes.

On the other, it has the potential to increase blood show levels. As a result, people with diabetes who take niacin to treat high cholesterol also need to carefully monitor their blood sugar.

Vitamin B3 Boosts Brain Function

Your brain needs niacin as a part of the coenzymes and to get energy and function properly. Brain fog and even psychiatric symptoms are associate with vitamin B deficiency.

Some types of schizophrenia can be treat with vitamin B3 as it helps undo the damage to brain cells that occurs due to lack. Preliminary research shows that it could also help keep the brain healthy in cases of alzheimer’s disease.

Improves Skin Function

Niacin helps protect skin cells from sun damage, whether used orally or applied as a lotion. Recent research suggests it may help prevent some types of skin cancer as well.

One study found that taking 500 milligrams of nicotine imide a form of niacin twice daily reduced rates of non-melanoma skin cancer among high-risk individuals.

Vitamin B3 Reduce Symptoms Of Arthritis

In one preliminary study, niacin helped ease some osteoarthritis symptoms, improving joint mobility and reducing the need for non-steroidal anti-inflammatory drugs.

Vitamin B3 Treats Pellagra Severe

Niacin deficiency causes pellagra condition; thus, taking a niacin supplement is the primary treatment for pellagra. Niacin deficiency is rare in industrialized countries. However, it may occur alongside other diseases such as alcoholism, anorexia, or hard enough disease.

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