 |
Vitamin
B3 | Niacin |
What is the
importance of vitamin
B3 ?
|
Vitamin
B3 or niacin is an
important vitamin of the
B group. From 1867 it
was known as nicotinic
acid to organic
chemists. Although
nicotinic acid is
chemically related to
nicotine found in
tobacco, it has none of
its physiological
properties. It is,
therefore, commonly
called niacin to avoid
confusion.
Vitamin B3 or niacin is
an odorless, white,
crystalline substance,
readily soluble in
water. It is resistant
to heat, oxidation, and
alkalis. It is, in fact,
one of the most stable
vitamins.
Cooking causes little
actual destruction of
niacin, but a
considerable amount may
be lost in the cooking
water and drippings from
cooked meat if these are
discarded. In a mixed
diet, 15% to 25% of
niacin of the cooked
foodstuff may be lost in
this way. Sulphur drugs,
alcohol, food-
processing techniques,
and sleeping pills tend
to destroy this vitamin.
Vitamin B3 or niacin is
absorbed from both the
stomach and intestines
and stored in all the
tissues. It is excreted
in the urine, mostly as
its salts, and to a
smaller extent, as free
niacin.
Vitamin B3 or niacin is
important for proper
blood circulation and
the healthy functioning
of the nervous system.
It maintains the normal
functions of the
gastro-intestinal tract
and is essential for the
proper metabolism of
proteins and
carbohydrates. It helps
to maintain a healthy
skin. Niacin dilates the
blood capillary system.
This vitamin is also
essential for synthesis
of the sex hormones,
namely, estrogen,
progesterone, and
testosterone, as well as
cortisone, thyroxin, and
insulin. It also
maintains mental and
emotional well-being.
|
How do you know if
you need more vitamin
B3?
|
A mild
deficiency of vitamin B3
or niacin may result in
a coated tongue, sores
in the mouth ,
irritability,
nervousness, skin
lesions, diarrhea,
forgetfulness, insomnia,
chronic headaches,
digestive disorders, and
anemia. Severe prolonged
deficiency may cause
neurasthenia (weakness
of the nerves), mental
disturbances,
depression, mental
dullness, and
disorientation.
|
How much
vitamin B3 do you
need?
|
|
It is
impossible for anyone to
tell you how much of any
particular vitamin you
need. We have read many
articles and reports on
this subject and no two
are alike. There are too
many variables involved.
Your age, your height
and weight, your health
and lifestyle, etc. The
best way for you to
decide which supplements
you need is to read
these pages and make
note of any health
problems you may be
having which could be
associated with a
vitamin deficiency. Then
start taking a small
dose. If your symptoms
don't go away after a
week or two, increase
your dosage. Continue
this until your symptoms
are relieved and stay
with that dosage.
Guideline is for a 150
pound adult:
- Men: 500 mg.
Best if taken as
part of a
B Complex
 .
- Women: 400 mg. Best
if taken as part of
a
B Complex.
Always consult your
doctor or midwife during
pregnancy and lactation.
Always start small
and work your way up, if
needed. Please be
careful when dealing
with fat soluble
vitamins as your body
retains these for
extended periods of
time. It is possible to
take to much of these
types of vitamins.
|
How to get enough
vitamin B3?
|
|
In
general, meat and fish
are better sources of
niacin than plant
products. Foods of
animal origin rich in
this vitamin are sheep
liver, lean meats,
prawns, pork, and cow's
milk. Vegetarian sources
rich in this vitamin are
rice bran, rice, wheat,
groundnuts, sunflower
seeds, almonds, and
green vegetables like
turnip and beet greens,
and the leaves of
carrots and celery.
Yeast and bran are good
natural sources of this
vitamin but the removal
of the bran in the
milling of wheat reduces
the niacin content of
white-wheat flour to a
low level. If you eat
an abundant quantity of
the above foods, you
will not have to worry
about supplementing your
diet with extra
Vitamin B3. If you
don't eat much of the
above foods, you might
consider adding a
supplement.
|
We
get all our personal
use vitamins and supplements
from
Puritan's Pride .
We highly recommend you
do the same, for
all your vitamin and
supplement needs. Their
products are always
fresh and of the highest
quality. Their prices
can't be beat, not even
by Wal-Mart. Shipping is
very fast and
inexpensive. |
|
|
