Niacin / Vitamin B3

Vitamin B3 is more commonly referred to as niacin and works in conjunction with the other B vitamins. The human body can manufacture niacin using tryptophan and vitamin B6, so consuming foods such as milk and eggs should keep your niacin levels healthy. Note this vitamin can cause a prickly skin flush when taken in high doses.

Natural Food Sources
Beef liver, brewer's yeast, dried beans, enriched breads, fortified cereals, halibut, peanuts, pork, potato, salmon, seeds, soybeans, swordfish, tuna, turkey, wheat germ, white chicken meat.

Main Functions
Niacin is necessary for over 50 body processes, including nervous and digestive system functions. It stabilizes blood sugar levels, aides in the production of sex hormones, reduces cholesterol and triglycerides in the blood, and helps release energy from foods.

Deficiency Symptoms
Extreme niacin deficiency causes pellagra, a disease that can lead to dementia. Milder deficiency symptoms include aggression, hyperactivity, diarrhea, skin rash, depression, insomnia, and mouth sores.

Toxicity Symptoms
Very high doses may cause liver damage.

Dietary Reference Intake
Men: 16 mg
Women: 14 mg

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