What is Vitamin B3?

Definition: Vitamin B3, also known as niacin, is a water-soluble B vitamin essential for converting food into energy, supporting healthy skin, nerves, and digestion.
Forms: There are three main forms of Vitamin B3: niacin (nicotinic acid), niacinamide (nicotinamide), and inositol hexanicotinate, a non-flushing form.

What Types of Vitamin B3 are There, and What Do They Do?

Niacin (Nicotinic Acid): Affects cholesterol levels and is used for improving circulation.
Niacinamide (Nicotinamide): More commonly used for skin conditions and does not cause flushing.
Inositol Hexanicotinate: A no-flush form often marketed for improving circulation and lipid metabolism.

Daily Requirements for Vitamin B3

Infants: 2–4 mg per day.
Children (1–8 years): 6–12 mg per day.
Adolescents (9–18 years): 12–16 mg per day.
Adults (19+ years): 14 mg (women), 16 mg (men).
Pregnant Women: 18 mg per day.
Breastfeeding Women: 17 mg per day.

What Does Vitamin B3 Do in Our Body?

Energy Production: Converts carbohydrates, fats, and proteins into energy by forming NAD (nicotinamide adenine dinucleotide).
DNA Repair: Supports healthy cell replication and repair processes.
Cholesterol Regulation: Reduces LDL cholesterol and triglycerides while increasing HDL cholesterol.
Brain Health: Supports neurotransmitter function and protects against neurodegenerative diseases.

Symptoms of Vitamin B3 Deficiency

Mild Deficiency: Fatigue, irritability, and poor concentration.
Severe Deficiency (Pellagra): Characterized by the "three Ds": diarrhea, dermatitis, and dementia.

What Does Vitamin B3 Do for Our Thyroid Pathway?

Hormone Regulation: Plays a role in producing thyroid hormones by supporting cellular energy pathways.
Stress Adaptation: Helps the body adapt to stress, reducing the impact of stress-induced thyroid imbalances.

What Does Vitamin B3 Do for Our Liver?

Detoxification: Niacin supports liver function by aiding in the detoxification of harmful substances.
Fat Metabolism: Helps reduce fatty liver by improving lipid profiles and reducing triglycerides.

What Does Vitamin B3 Do for Our Gut?

Gut Health Support: Niacinamide strengthens the gut lining and reduces inflammation.
Microbiome Balance: Encourages the growth of beneficial gut bacteria.

Physical Ailments That Affect Vitamin B3

Malabsorption Disorders: Conditions like Crohn’s disease or celiac disease can reduce Vitamin B3 absorption.
Alcoholism: Chronic alcohol consumption depletes Vitamin B3 levels.
Chronic Stress: Depletes Vitamin B3 due to its role in energy metabolism.

Foods That Impact Vitamin B3

Negative Impact: High-sugar and processed foods may interfere with Vitamin B3 metabolism.
Positive Impact: Whole, nutrient-rich foods like meat, fish, and legumes promote optimal Vitamin B3 levels.

Medications That Impact Vitamin B3

Contraceptives: Can deplete Vitamin B3 levels over time.
Statins: May interfere with the body's use of niacin when taken for cholesterol management.
Antituberculosis Drugs: Can cause Vitamin B3 deficiency.

Natural Supplements That Negatively Impact Vitamin B3

Excessive Zinc: Can interfere with the absorption of Vitamin B3.
High-Dose Antioxidants: May compete with niacinamide for absorption.

Heavy Metals That Impact Vitamin B3

Lead and Mercury: Impair Vitamin B3's role in energy production and detoxification.

Testing for Vitamin B3

Blood Niacin Levels: Determines deficiency or toxicity.
Urinary Metabolite Testing: Assesses the breakdown products of niacin.

Nutrients Required for Vitamin B3 Absorption

Tryptophan: Can be converted to niacin in the body.
Magnesium and Zinc: Essential for enzymatic reactions involving Vitamin B3.

Foods High in Vitamin B3

Animal-Based: Chicken, turkey, salmon, beef, and liver.
Plant-Based: Brown rice, peanuts, mushrooms, avocado, and green peas.

A Recipe High in Vitamin B3

**Niacin-Boosting Salmon Salad**

**Ingredients:** Grilled salmon (150g), mixed greens, sliced avocado, roasted peanuts, olive oil, and lemon juice.
**Method:** Toss greens, avocado, and peanuts with olive oil and lemon juice. Top with grilled salmon. Garnish as desired. Serve chilled or warm.

Other Random Information About Vitamin B3

Niacin Flush: Niacin can cause temporary skin flushing and itching when taken in high doses, due to increased blood flow.
Conversion from Tryptophan: The body can produce Vitamin B3 from the amino acid tryptophan, though this process is inefficient.
Toxicity Risk: High doses of niacin (above 35 mg per day) can lead to liver damage or gastrointestinal upset.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

The Thyroid and Vitamin B3