Vitamin B3
Vitamin B3 |Niacin |Antioxidant Vitamin
Summary for Niacin—Vitamin B3
- Main function: energy metabolism.
- RDA: men, 19mg; women, 14 mg (niacin equivalent).No toxicity has been reported from food; flushing has been reported above 35 mg in the nicotinic acid form; no effects have been noted below 2000 mg of niacinamide.
- Deficiency disease: pellagra.
- Healthy food sources: whole grains and nuts.
- Degradation: heat resistant.
- Coenzyme forms: Nicotinamide Adenine Dinucleotide (NAD), Nicotinamide Adenine Dinucleotide Phosphate (NADP).
A water-soluble member of the Vitamin B-complex family. Although humans can synthesize small quantities of niacin, it is classified as a vitamin because the quantity made in the body is inadequate for normal function. Niacin is essential for the manufacture of the hormones cortisone, thyroxine and insulin, and the sex hormones estrogen, progesterone and testosterone. Niacin is also necessary for the normal function of the nervous system.
Vitamin B3 can be found in two different forms, niacin and niacinamide. Niacin is known chemically as nicotinic acid . Niacinamide is the form of niacin commonly found in the blood .
Role as Coenzyme
Niacin is used in two coenzyme forms, Nicotinamide Adenine Dinucleotide (NAD) and Nicotinamide Adenine Dinucleotide Phosphate (NADP). Hundreds of enzymes require the niacin coenzymes, NAD and NADP.
These enzymes are mainly used to accept or donate electrons to make energy or build molecules. NAD often functions in reactions involving the release of energy from carbohydrates, fats, proteins, and alcohol. Niacin can be made in the body from the essential amino acid tryptophan.
Deficiency of Niacin
When a severe deficiency of niacin occurs, the deficiency disease is called pellagra. Pellagra is characterized by the four Ds: diarrhoea, dermatitis, dementia, and death.
Benefits ,Dietary Sources and Supplements of Niacin B3
Niacin decreases the LDL
Niacin decreases the production of low-density lipoproteins, or VLDL. This results in the production of less low-density, or LDL, cholesterol, the so-called “bad” cholesterol. Niacin also raises high density cholesterol, or HDL, the “good, protective cholesterol.” Studies have shown decreases of 15 to 30 percent in LDL and increases of 20 percent or more in HDL levels. In at least one study, heart attack survivors suffered 21 percent fewer repeat nonfatal heart attacks than a group not taking niacin. The same group had an 11 percent better long-term survival rate.
Although niacin is a very potent cholesterol lowering drug, the huge doses required to lower cholesterol levels limit its usefulness, because only a few people can tolerate the adverse effects .Take advise of doctor if using Niacin in 1 to 3 gms.
RECOMMENDED DIETARY ALLOWANCES
| Category | Age | Dosage in Mg |
| Infant | Birth to 6 months | 5 |
| Infant | 6 to 12 months | 6 |
| Child | 1 to 3 years | 9 |
| Child | 4 to 6 years | 12 |
| Child | 7 to 10 years | 13 |
| Teenager | 15 to 18 years | 20 |
| Adult | 25 to 50 years | 19 |
| Pregnant Lactating | 20 |
BEST FOOD SOURCES OF NIACIN
- Liver
- Chicken
- Tuna
- Turkey.
- Peanuts
- Avocado.
Amount of Niacin per serving
| Food | Serving | Gms | Riboflavin you get |
| Whole White bread | 2 slices | 92 | 3.2 mg |
| Broccoli Cooked | 1 cup | 78 | 1.0 mg |
| Green Beans | 1 cup | 125 | 1.0 mg |
| Milk | 1 cup | 250 | 1.0 mg |
| Peanut butter | 2 tbs | 64 | 9.0 mg |
| Hard Boiled egg | 1 Egg | 50 | 1.0 mg |
| Chicken Breast | 1 breast | 98 | 12.5 mg |
| Avocado | 0.5 fruit | 152 | 0.05 mg |
| Tuna | 0.5 Can | 82 | 10.0 mg |