Why Is Vitamin B3 (Niacin) Important For Your Body?
Vitamin B3 (Niacin) is used by your body to turn food into energy. It helps keep your nervous system, digestive system and skin healthy. Vitamin B3 is a precursor to NAD which in high doses can help protect against DNA damage oxidative stress, which is linked to cancer development.
Different researches have shown that vitamin B3 in high quantities can help rais good cholesterol (HDL) and so help lower bad cholesterol (LDL). The downside is the possibility of serious side effects.
Where do I get it?
Most people get enough vitamin B3 from the food they eat. The best source of vitaminB3 includes tuna, anchovies, nuts, and seeds. You can also find plenty of vitamin B3 in dairy, meat, beer, and yeast. Fuit and vegetables also include small amounts of vitamin B3. You might need supplements if you drink alcohol regularly or if your diet is poor.
How much do I need?
The recommended daily amount of niacin for adult males is 16 milligrams (mg) a day and for adult women who aren’t pregnant, 14 mg a day.
One form of vitamin B3 commonly advertised is NR or Nicotinamide Riboside. Research has shown that intake of NR can increase NAD+ (one of two forms of NAD) levels significantly. It has been demonstrated that high NAD+ levels can slow down aging in mice. Still there is no reliable research available on humans. Recent research has shown that daily intake of up to 1000mg is safe to humans.
What happens if I don’t get enough Vitamin B3?
Vitamin B3 deficiency is called pellagra. The most common symptoms involve the skin, the digestive system, and the nervous system. The symptoms are commonly referred to as the three “Ds”: sun-sensitive dermatitis, diarrhea, and dementia. A fourth “D,” death, occurs if pellagra is left untreated.