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Vitamin B3

Vitamin B3

Vitamin B3 |Niacin |Antioxidant Vitamin

Summary for Niacin—Vitamin B3

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

CategoryAgeDosage in Mg
InfantBirth to 6 months5
Infant6 to 12 months6
Child1 to 3 years9
Child4 to 6 years12
Child7 to 10 years13
Teenager15 to 18 years20
Adult25 to 50 years19
Pregnant Lactating 20

BEST FOOD SOURCES OF NIACIN

Amount of Niacin per serving

FoodServingGmsRiboflavin you get
Whole White bread2 slices923.2 mg
Broccoli  Cooked1 cup781.0 mg
Green Beans1 cup1251.0 mg
Milk1 cup2501.0 mg
Peanut butter2 tbs649.0 mg
Hard Boiled egg1 Egg501.0 mg
Chicken Breast1 breast9812.5 mg
Avocado0.5 fruit1520.05 mg
Tuna0.5 Can8210.0 mg
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