NIACIN
What is NIACIN?
Niacin, also known as Vitamin B3, is an essential B vitamin that plays a key role in energy production, metabolism, and overall cell function. It helps convert food into energy, supports healthy skin, and promotes proper nervous system function.
Since Niacin is water-soluble, the body doesn’t store it, meaning daily intake through food or supplements is important to maintain optimal levels.
Where can I find Vitamin B3?
Vitamin B3 is naturally present in a variety of animal-based and plant-based foods, making it easy to incorporate into a balanced diet. You can find it in lean meats like chicken, turkey, and beef, as well as in fish such as salmon and tuna. Dates are another natural source of Niacin, offering a nutritious and energy-boosting addition to your diet.
Eggs and dairy products also contain small amounts of Niacin. For plant-based sources, nuts (especially peanuts), whole grains, legumes, and mushrooms are excellent options.
Additionally, many everyday foods like fortified cereals, bread, and pasta are enriched with Vitamin B3 to help meet daily requirements.
Key benefits of taking Vitamin B3
Boosts Energy & Metabolism
Can promote better digestion by balancing stomach acid levels, reducing bloating, and supporting gut health, making it easier to absorb nutrients from your food.
Supports Skin & Nerve Health
Promotes a healthy complexion and plays a key role in nervous system function.
Aids Circulation & Heart Health
Helps improve blood flow and supports healthy cholesterol levels.
Expert advice
NASSIM JAMALZADEH
"Niacin is an essential B vitamin that plays a crucial role in energy production, brain function, and skin health. Since the body doesn’t store it, regular intake through food or supplements is important for overall well-being."
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FAQs about vitamin b3
Vitamin B3 plays a vital role in supporting the immune system by promoting cellular energy production, reducing inflammation, and supporting overall immune function. As a key player in metabolism, Niacin helps convert food into energy, ensuring that immune cells have the fuel they need to function efficiently. It also contributes to DNA repair and antioxidant activity, protecting immune cells from oxidative stress and damage. Additionally, Vitamin B3 has been shown to help regulate inflammatory responses, preventing excessive inflammation that can weaken immunity. By promoting healthy circulation, Niacin also ensures that immune-supporting nutrients are effectively delivered throughout the body. Incorporating Vitamin B3 into your daily routine through food or supplements can help maintain a strong and balanced immune response.
According to the National Institutes of Health (NIH) and the Food and Nutrition Board (FNB) at the Institute of Medicine, the Recommended Daily Allowance (RDA) for Niacin is:
Men: 16 mg per day
Women: 14 mg per day
Upper Tolerable Limit (UL) from supplements: 35 mg per day for adults
Higher doses are sometimes used therapeutically for cholesterol management, but these should only be taken under medical supervision. To stay within safe limits, always follow recommended dosages and consult a healthcare professional before taking high-dose Niacin supplements.
A Vitamin B3 (Niacin) deficiency can lead to fatigue, weakness, skin problems, digestive issues, and neurological symptoms like irritability or brain fog.
Since Niacin is essential for energy production, nervous system function, and healthy skin, a lack of it disrupts these processes. Eating a balanced diet rich in meat, fish, eggs, nuts, whole grains, and fortified foods and supplements helps prevent deficiency.
