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Vitamin B3 - Benefits, Deficiency Symptoms And Food Sources

Vitamin B3 is also known as niacin and it acts like other B vitamins to create enzymes that are important to metabolic cell activity, synthesize hormones, repair genetic material, and maintain normal functioning of the nervous system. All B vitamins help the body to convert carbohydrates into glucose, which is "burned" to produce energy.

Functions and benefits of Vitamin B3

Vitamin B3 has a number of important functions and benefits. For example it:

  • Niacin assists in the functioning of the digestive system, skin, and nerves.
  • It helps proper utilization of brain.
  • It also help in the oxidative release of energy from food.
  • It raises HDL (high density lipids) or good cholesterol.

Recommended Dosage for Vitamin B3

  • For men, the usual dose of Vitamin B3 is 19 mg.
  • For women, the usual dose of Vitamin B3 is 15 mg.
  • For Pregnant women, the usual dose of Vitamin B3 is 17 mg.
  • For Lactating women, the recommanded dose of Vitamin B3 is 20 mg.

Food sources of Vitamin B3

  • meat
  • fish
  • whole grains
  • alfalfa
  • cayenne
  • chamomile
  • eyebright
  • hops
  • mullein
  • nettle
  • oat straw
  • parsley
  • raspberry leaf
  • red clover
Deficiency Symptoms of Vitamin B3
  • weakness
  • dementia
  • loss of appetite
  • depression
  • sore mouth
  • anxiety
  • diarrhea
  • canker sores
  • fatigue
  • halitosis
  • headaches
  • insomnia
  • low blood sugar
  • skin eruptions

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