GENERAL DESCRIPTION:
Found in lean meats, organ meats, fish, brewer’s
yeast, whole grains, nuts, dried peas and beans, white meat of turkey or chicken, milk and milk
products. Vitamin B3 can also be synthesised by the body
from the essential amino acid tryptophan.
ROLE IN ANTI-AGING:
Vitamin B3 is vital for energy
release in tissues and cells, as it
helps form the coenzymes NAD (nicotinamide adenine
dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), which are involved in the
release of energy from food. The vitamin also helps to
maintain a healthy nervous and
digestive system and is essential for normal growth and for
healthy skin. It can also help to lower “bad” cholesterol and triglyceride levels,
while raising “good” HDL cholesterol levels.
Vitamin B3 also plays a role in the
production of bile salts and the synthesis of sex hormones.
Some studies have also suggested that the vitamin may help
to alleviate the symptoms of arthritis. Note: claims
that vitamin B3 prevents heart attack have not been clinically proven.
DEFICIENCY SYMPTOMS:
Vitamin B3 deficiency can cause the condition
pellagra (symptoms include dermatitis, diarrhea, and dementia). Other symptoms of deficiency
are bright red tongue, sore tongue and gums, inflamed mouth,
throat and esophagus, canker sores, mental illness,
perceptual changes in the five senses, schizophrenic
symptoms, rheumatoid arthritis, muscle weakness, general fatigue, irritability, recurring headaches, indigestion, nausea, vomiting, bad breath,
insomnia, and small ulcers.
THERAPEUTIC DAILY AMOUNT:
50-100mg of niacinamide included in daily Bcomplex
supplement. To lower cholesterol, researchers use the niacin form, 250-1,500mg spread
throughout the day. RDA is 16mg for men and 14mg for women.
The European RDA is 18mg.
MAXIMUM SAFE LEVEL:
Nicotinamide &emdash; 450mg (long-term); 1500 mg
(short-term) Nicotinic acid &emdash; 150mg (longterm); 500mg (short-term). Note: Dose of nicotinic
acid in excess of these levels may cause temporary flushing
of the skin in some individuals.
SIDE EFFECTS/CONTRAINDICATIONS:
People with bleeding problems, diabetes mellitus, glaucoma, gout, liver disease, low blood
pressure or stomach ulcers should consult their doctor
before taking vitamin B3 supplements, as the vitamin may
worsen their condition.
SOLUBILITY:
soluble
