The health benefits of vitamin B3, also known as niacin, include maintaining good blood circulation, healthy robust skin condition, normal functioning of the brain, boosting memory power, aiding the digestive tract to absorb sufficient carbohydrates, proteins, and fats, reducing the effects of arthritis and improving the symptoms of schizophrenia. The most important benefit, however, is its ability to lower cholesterol levels and control them.
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Important Food Sources of Vitamin B3
Niacin may be found in meat, turkey, tuna fish, eggs, poultry products, curds, brewer’s yeasts, peanuts, legumes, potatoes, cheese, brown rice, oats, barley, wheat flakes and milk. Foods like bread and cereals are also rich in niacin. Even tryptophan-rich foods like yogurt and eggs can boost niacin levels. Foods such as fish, nuts, dried grains, liver, chicken, lean red meat, whole grains, enriched refined grains and dried beans are good sources of vitamin B3.
Vitamin B3 releases energy into the body’s cells, but it is primarily used to lower high cholesterol levels. You may get niacin in supplement stores, but it is always sensible to buy it when specifically instructed by a doctor.
Vitamin B3 and its various forms are popularly used as therapeutic vitamins to relieve many ailments. It is also used to treat respiratory or vascular disorders, and as an effective dietary supplement for treating pellagra, along with Lovastatin. It mainly comes in 3 types or forms, which include nicotinic acid, niacinamide, and Inositol hexaniacinate as supplement tablets or doses. Nicotinic acid helps to reduce high blood cholesterol levels, whereas niacinamide may be found in nutritional supplements. However, those benefits are just the tip of the iceberg.
Health Benefits of Vitamin B3 or Niacin
Vitamin B3 has numerous other health benefits, which mankind has slowly discovered over the course of many years. The beneficial properties are explained in greater detail below.
As a member of B-complex vitamins, niacin aids in the normal functioning of the human digestive system, promoting a healthy appetite, properly functioning nerves, and a glowing skin.
People with weak muscles, digestive problems, skin irritation or pellagra may have a severe vitamin B3 deficiency. These people need to administer an increased dosage of vitamin B3 supplements into their diet.
Reduces Cholesterol Levels
Intake of large quantities of niacin, which would be 1100 or more milligrams in a day, has been proven to considerably reduce the levels of bad LDL cholesterol and raise the good HDL cholesterol, which prevents the thickening of artery walls and conditions like atherosclerosis.
Niacin is a water-soluble vitamin that can travel through the human bloodstream and the body has the option to discharge an excess of such vitamins through the process of urination. Therefore, such vitamins may be administered to human beings through both food and liquid, since our body does need a constant supply.
Niacin helps in creating sex hormones for people suffering from sexual disorders like impotence and erectile dysfunction.
Vitamin B3 performs the important function of converting proteins, carbohydrates, and fats into energy.
Improves Mental Health
Even mental derangement and associated conditions may be cured with the administration of niacin supplements or medicinal drugs.
Ideally, women should have at least 15-18mg per day. It is extremely beneficial for women who are on various types of medication. Even those who occasionally use sleeping pills may develop a vitamin B3 deficiency. Men should consume 15-19 mg every day, whereas children should have a 9-13mg dosage of vitamin B3 each day.
Although it is rare to have a niacin deficiency that requires supplementation, modern society may actually benefit from supplementary forms of niacin to treat various body ailments. All three forms of niacin have different effects on human body. Niacinamide has prominent anti-inflammatory contents, whereas Nicotinic acid & Inositol hexaniacinate may affect the circulation of the blood. You may use niacin or vitamin B3 supplements with regular meals or even in liquids.
Word of Caution: Niacin may have a drug effect when taken in very high dosages, and as always, it is best to consult a doctor or medical professional before taking any supplements or changing your diet in any considerable way.