Vitamin B3 Health Benefits
Vitamin B3 is necessary for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids.
It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and as a memory-enhancer. Nicotinic acid (but not nicotinamide) given in medicinal dosage improves the blood cholesterol profile, and has been used to clear the body of certain toxins, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.
Benefits of Vitamin B3
It is essential for the growth and maintenance of healthy hair, skin, and nails. It is involved in the proper functioning of the nervous system. It plays a crucial role in the smooth functioning of the gastrointestinal tract. It helps in the normal secretion of bile juice and stomach fluids that are necessary for digestion. It boosts the body’s immune system and protects it from a number of diseases. It aids in the prevention and treatment of heart disease, high cholesterol, diabetes, and schizophrenia.
Vitamin B3 promotes the metabolism of carbohydrates, proteins, and fats, thereby involved in the release of energy. It is required for cell respiration and promotes proper transport of oxygen throughout the body. It is involved in the synthesis of sex hormones and aids in improving the fertility of the body. Niacin is helpful for the prevention of pellagra, is a popular mood enhancer, helps in psychological functions, and is a great memory enhancer.
Deficiencies and Precautions
Deficiencies can occur, and it’s important to note that an extreme deficiency can cause the fatal disease pellagra. Symptoms of deficiency include canker sores, dementia, diarrhea, and dizziness. Other symptoms include fatigue, halitosis (bad breath), headaches, and indigestion. Insomnia, pain in the extremities, reduced appetite, low blood sugar levels, muscle weakness, skin eruptions, and inflammation are other side effects to be aware of, although they are rare. Some precautions that should be observed include the fact that alcohol users and vegetarians might consider using supplements.
Vitamin B3 Sources
Niacin is found in more animal products than plant products. Good sources of this vitamin include organ meats (kidney, liver), lean meats, pork, prawns, and even milk from a cow. Some of the other sources include seeds and almonds, rice bran, wheat products, beans, green vegetables, turnips, carrots, and celery. Yeast and bran can be good sources if the bran coating is not removed (as it is during the milling process).
Functions of Vitamin B3 Niacin
1. Niacin is important for proper blood flow and the healthy functioning of the nervous system.
2. It maintains the normal function of the gastrointestinal tract and is essential for the proper metabolism of proteins and carbohydrates.
3. It helps to maintain a healthy skin.
4. Niacin dilates the blood vessel and increases the flow of blood to the peripheral capillary system.
5. This vitamin is also essential for synthesis of the sex hormones, namely, Oestrogen, progesterone, and testosterone, as well as cortisone, thyroxine, and insulin.
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Photo. Martin Hetto
