Also known as niacin or nicotinic acid, vitamin B3 is one of the eight B vitamins. The major role this vitamin plays is in the metabolism of carbs and the processing of glucose. The body wouldn’t have enough energy to perform the common functions without glucose. Skin, hair, eyes, liver, nervous system and glands depend on the B complex for optimal functioning.

Vitamin B3 benefits

Niacin regulates the secretion of stress-related hormones and sex hormones. It also plays an important part in the blood circulation and the reduction of the cholesterol levels.

Since niacin acts against cholesterol, vitamin B3 is a major defense against atherosclerosis.

In the treatment of diabetes, it seems that niacin delays the passage from diabetes type 1(non-insulin dependent) to diabetes type 2 (insulin dependent).

For people who suffer from joint diseases such as osteoarthritis, vitamin B3 seems to enhance mobility, and reduce the need for the administration of non-steroidal anti-inflammatory drugs or the used amount of such medication.

Vitamin B3 deficiencies

The variety of foods in our diets makes it difficult to develop vitamin B3 deficiency in modern society. Alcoholism is the primary cause for such deficiencies. Normally, meals provide enough niacin. Very severe vitamin B3 deficiency causes pellagra, a disease that used to be pretty frequent in the past. Most of the symptoms of such a deficiency are digestive, but only medical investigations can lead to diagnosis.

Dietary sources for vitamin B3

Peanuts, sunflower seeds, beef kidney, beef liver, salmon tuna and swordfish are the foods with the highest content of vitamin B3. All cereals and breads are presently fortified with niacin. The body also converts an amino acid taken from red meat, eggs, poultry and dairy products into niacin.

Vitamin B3 supplements

The best vitamin B3 supplements are timed-release capsules. With timed-released supplements there are hardly any side effects, however, they may have a toxic impact at the liver level.

Niacin should only be used under medical supervision particularly since it may interact with other medications and dietary supplements. A common reaction to a vitamin B3 supplement is a burning, tingling sensation on face and chest. This side effect can be prevented by taking an aspirin half an hour before the administration of the supplement.