Vitamin B3
(Niacin)
Vitamin B3 is a water-soluble vitamin.
Helps release energy from proteins,
carbohydrates and fats.
In a major study conducted by the
Coronary Drug Project Group (USA),
it was found that vitamin B3 significantly
reduced cholesterol levels, and reduced
the recurrence rate of heart attacks
by close to 30%.
Benefits
Lowers cholesterol and protects against
cardiovascular disease.
May relieve/prevent migraine headaches.
Maintains healthy skin, nerves, tongue
and digestion.
Essential for the metabolism of carbohydrates
and normal function of gastrointestinal
tract.
Essential for the synthesis of sex
hormones and a healthy nervous system.
Protects against and detoxifies the
body of pollutants, alcohol and narcotics.
Prevents and treats schizophrenia.
Aids in cell respiration.
Produces energy from sugar, fat &
protein.
May lower cholesterol and protects
against heart disease.
Promotes healthy digestion.
Dilates blood vessels and improves
circulation.
Reduces high blood pressure.
Deficiency Symptoms
Dermatitis.
Diarrhoea.
Dementia.
Pellagra.
Headaches.
Mental depression.
Fatigue.
Irritability.
Weakness.
Weight loss.
Vague aches & pains.
Gastrointestinal disturbances.
Insomnia.
Food sources
Green vegetables.
Avocado.
Peanuts.
Eggs.
Rice.
Bran.
Beans.
Whole wheat.
Lean meats, fish and poultry.
Nutrient Destroyers
Caffeine.
Corn.
Antibiotics.
Alcohol.
Sugar (the metabolism of sugar requires
vitamin
B1, vitamin
B2, vitamin
B3, magnesium
and chromium).
More
info >> Nutrient Destroyers
U.S. RDA: 13 –
18mg (for adults), 9 – 13 mg
(for children age 1 - 10), 5 - 6 mg
(for infants).
EU RDA: 15-18mg
Water soluble – so it is not
stored in significant quantities in
the body and must be replaced continuously.
Best taken as part of a B-complex
supplement (between 20-100mg daily).
Toxicity
In high doses (greater than 100mg)
niacin is toxic and can cause ‘niacin
flush’, burning/itching/reddening
usually in the face/neck/arms and
upper chest.
Other symptoms of toxicity: depression,
nausea, cramps, liver malfunction,
headaches. Avoid doses higher than
100mg unless professionally supervised.
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