Whole Food Nutrition
Vitamin B3 Niacin
Niacin, or vitamin B3, combines with other B vitamins to
release energy in the cells, and to regulate circulation,
hormones, glucose, and hydrochloric acid in the body. Niacin
also works closely with riboflavin ( vitamin B2) and pyridoxine
( vitamin B6) to promote healthy skin, and keep the nervous and
digestive systems running smoothly.
How is Vitamin B3 used as an alternative treatment? Niacin may
be used to treat dizziness and ringing in the ears, Raynauds
syndrome, PMS, headaches and cramps, circulation problems
(niacin makes your blood vessels widen and thus improves
circulation).
The Recommended Dietary Allowance (RDA) for niacin is 18
milligrams for adult men and 14 milligrams for adult women,
although nursing and pregnant women need more. Respectively, the
two latter groups should take 18 milligrams (if nursing) and 20
milligrams (if pregnant).
Those who use alcohol frequently or are vegetarian or vegan may
certainly want to take a niacin supplement—alcohol inhibits
niacin absorption, and diets that lack protein are probably
niacin deficient. What are the symptoms of Vitamin B3
deficiency? Symptoms of niacin deficiency include canker sores,
dementia, depression, diarrhea, dizziness, fatigue, halitosis,
headaches, and indigestion. Additional B3 deficiency symptons
include insomnia, limb pains, loss of appetite, low blood sugar,
muscular weakness, skin eruptions, and inflammation.
Extreme cases of niacin deficiency can even lead to the
development of a potentially fatal disease called Pellagra.
Pellagra is caused by a lack of niacin, and is characterized by
diarrhea, mental disorders, depression, and skin problems.
Food Sources: Animal
products:
liver, heart and kidney
chicken
fish: tuna, salmon
milk
eggs Fruits and vegetables:
leaf vegetables
broccoli
tomatoes
carrots
dates
sweet potatoes
asparagus
avocados
Seeds:
nuts
whole grain products
legumes
saltbush seeds
Fungi:
mushrooms
brewer's yeast
|
