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Vitamin B3, also known as niacin, is an essential nutrient that plays a crucial role in maintaining overall health and well-being. It is a water-soluble vitamin, meaning that it is not stored in the body and must be obtained through diet or supplements.
Health benefits of vitamin B3
One of the most important benefits of vitamin B3 is its ability to support cardiovascular health. Niacin helps to lower cholesterol levels, particularly the “bad” LDL cholesterol, and can also improve the ratio of LDL to “good” HDL cholesterol. This can help to reduce the risk of heart disease and stroke.
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Vitamin B3 also plays a role in maintaining healthy skin, nerves, and digestion. It helps to promote healthy skin by preventing inflammation and acne, and can also help to prevent age-related skin damage. It is also essential for the proper functioning of the nervous system and can help to prevent or reduce symptoms of neurodegenerative disorders such as Alzheimer’s disease.
In addition, vitamin B3 is involved in the production of energy in the body. It helps to convert food into glucose, which is then used by cells for energy. This can help to prevent fatigue and improve overall physical performance.
Vitamin B3 daily intake
The recommended daily intake of vitamin B3 varies depending on age and sex, but generally ranges from 14-16 mg per day for adults. Pregnant and breastfeeding women may require slightly more.
Best vitamin B3 sources
Good food sources of vitamin B3 include chicken, fish, beef, turkey, mushrooms, and peanuts. Vegetarians and vegans can obtain niacin from fortified cereals, legumes, and grains.
It is also possible to obtain vitamin B3 through supplements, but high doses of niacin supplements can cause side effects such as skin flushing, itching, and stomach upset. It is always best to consult a healthcare professional before taking any supplement, especially if you are already taking medication or have a pre-existing medical condition.
See our complete table: Foods rich in vitamin B3
Conclusion
In conclusion, vitamin B3 is an essential nutrient that plays a vital role in maintaining overall health and well-being. It supports cardiovascular health, healthy skin, nerves and digestion, and energy production. The best way to obtain vitamin B3 is through a balanced diet that includes a variety of food sources, but supplements can also be used under the guidance of a healthcare professional.
