Do you know the effective Vitamin B3 benefits?
You will be unaware of these impressive Benefits of Vitamin B3
The body works like a machine. Therefore, it needs all the nutrients to keep it functioning properly and healthy. Perhaps, for this reason, it is often advised to include a balanced diet in the diet, but there are some nutrients that people do not pay attention to. Vitamin B3 is also included in such a nutrient. In this article of My Health Only, we are telling what is the role of Vitamin-B3 in the human body. Here are the benefits of Vitamin B3 and the problems caused by the deficiency of Vitamin B3 in the body. Along with this, you will also find information about the source of vitamin B3 in this article.
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First of all, we will tell what is Vitamin-B3. After this, we will talk about the benefits of vitamin B3.
What is Vitamin B3? –
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It is a type of vitamin and part of the vitamin-B complex. This vitamin is soluble, which dissolves in water and reaches the body and the remaining amount is excreted through urine. Meaning it is not stored in the body. Yes, the body stores a small fraction of this vitamin for its own needs. For this reason, B3-rich foods should be consumed to maintain their quantity in the body.
There are mainly two forms of vitamin B3, niacin and niacinamide. Niacin helps in the proper functioning of fats and sugars in the body and keeps cells healthy. When this niacin reaches the body in excess, it is converted into niacinamide, another form of vitamin-B3, what are the benefits of both these forms of vitamin-B3 to the body, we are telling below.
Now know in detail what are the benefits of Vitamin-B3.
Health Benefits of Vitamin B3 –
The benefits of Vitamin-B3 are many. From the body to the brain, this vitamin is needed. In such a situation, here we are giving information about the benefits of vitamin-B3 related to health. Some of the benefits of Vitamin B3 are as follows:
- Benefits of Vitamin B3 for Lowering LDL Cholesterol
LDL (Low-density lipoprotein) is harmful cholesterol, which vitamin B3 can help reduce. According to research published on the NCBI website, niacin intake can reduce LDL cholesterol by 10 to 15 percent. In fact, when LDL levels increase, plaque builds up in the body. This plaque increases the risk of arterial disease atherosclerosis and heart disease. For this reason, it is important to include vitamin B3 in the diet.
- Benefits of Vitamin-B3 to Increase HDL Cholesterol
In addition to reducing LDL cholesterol, this vitamin can be helpful in increasing HDL (high-density lipoprotein) ie good cholesterol. According to one study, niacin intake can increase HDL cholesterol levels by 15 to 35 percent. By increasing this cholesterol, the risk of artery disease and stroke can be reduced. Also, it can help in removing bad cholesterol from the body.
- Vitamin B3 for Energy
The benefits of Vitamin-B3 also include increasing the energy level in the body. Actually, vitamin B3 can convert the foods present in the body into energy. Due to this, energy is transmitted in the body and weakness can be removed. It also works with other vitamins to make energy for the body from carbohydrates.
- Vitamin B3 for Lowering Triglycerides
Triglycerides are a type of fat that reaches the body through butter, oil, and other fats. High levels of triglycerides in the body can increase the risk of heart disease. In such a situation, it is important to keep triglycerides balanced. According to a study, vitamin B3 can reduce triglycerides by 20 to 50 percent. For this reason, to reduce the level of triglycerides, include vitamin-B3-rich foods in the diet.
- Vitamin B3 or Niacin for the Brain
According to research published on the website of NCBI, there can be many types of mental diseases due to the lack of niacin in the body. Schizophrenia disease is also one of those disorders, from which the consumption of niacin can be beneficial to get relief. This vitamin is believed to be helpful in reducing damage to the brain. In addition, vitamin B3 can also help the nerves to function properly. The nerve is directly related to the brain. They serve to send signals to the brain.
- Benefits of Niacin for Arthritis
Consumption of niacinamide may be beneficial for arthritis. It can improve the flexibility of joints in people with osteoarthritis (a type of arthritis). Along with this, it is also considered helpful in reducing the inflammation of the joints. In such a situation, vitamin B3 can be consumed to prevent arthritis.
- Vitamin B3 for Digestion
Vitamin B3 can also be consumed to overcome indigestion or digestive problems. It is said that it can keep the digestive system better. Actually, due to its deficiency in the body, problems related to digestion can occur. It is said that it works together with riboflavin (Vitamin-B2) and thiamine (Vitamin-B1) in the body to keep the digestive system healthy. In such a situation, vitamin B3 and other nutrients should be included in the regular diet to keep digestion right.
- Niacin Beneficial in Treating Pellagra
Pellagra is also included in the disease caused by deficiency of vitamin B3. In this, the patient loses appetite and there may be diarrhea, stomach pain, and skin problems. In such a situation, its deficiency can be overcome by consuming foods containing vitamin B3. By doing this, pellagra, a disease caused by a deficiency of vitamin B3, can be prevented.
- Vitamin B3 in Pregnancy
It is safe to consume vitamin B3 in moderation during pregnancy. Consuming it can reduce the risk of miscarriage and the risk of birth defects (birth defects) to the fetus. By the way, pregnant get enough vitamin-B3 from foods. However, if someone wants to take supplements, then do not do so without medical advice.
- Vitamin B3 for Skin
Vitamin B3 is also necessary for the skin. It has been told in one study that niacinamide acts as an antioxidant. This effect can be helpful in protecting the skin from wrinkles and improving skin elasticity. In addition, it can reduce skin hyperpigmentation (dark spots), redness, pale skin, and fine lines.
- Vitamin B3 for Hair
Whether vitamin B3 can be beneficial for hair directly is not clear. Yes, pellagra disease caused due to deficiency of Vitamin B3 causes hair loss. In such a situation, by taking niacin, the deficiency of vitamin B3 can definitely prevent hair loss. In such a situation, it can be said that it is also an essential nutrient for hair.
After the benefits of Vitamin-B3, we now know in which Vitamin-B3 is found.
Vitamin B3 Rich Foods –
We are telling below about which foods should be consumed for the fulfillment of vitamin B3. With their help, vitamin-B3 deficiency can be avoided. For this reason, give these foods a place in your diet:
Know the dosage of vitamin-B3
After knowing wherein vitamin-B3 is found, we now know about the amount of vitamin-B3.
The required amount of Vitamin B3 –
After knowing about vitamin-B3 foods, it becomes information that in what quantity vitamin-B3 should be consumed. Keeping this in mind, we are giving information about the amount of vitamin-B3 according to age in this part of the article.
- 0 to 6 months: 2 mg per day
- 7 to 12 months: 4 mg per day
- 1 to 3 years: 6 mg/day
- 4 to 8 years: 8 mg/day
- 9 to 13 years: 12 mg/day
Teenagers and Adults:
- 14 and older: 16 mg/day
- 14 and older: 14 mg/day
Note: This quantity is given as an estimate. It may fluctuate according to the physical condition of the person. For example, pregnant women may require higher doses.
After telling how much vitamin B3 should be taken, now let’s take a look at its use.
How to use Vitamin B3 –
You have already come to know about the required amount of Vitamin-B3, so now the question arises that how to use it to reach the body. Let us know about this below.
Diet – As mentioned above, Vitamin B3 can be used as a dietary supplement. You can include any of your favorite vitamin-B3-rich foods mentioned above in your diet. Due to this, the body will get vitamin B3 through diet.
Supplements – Another way to consume vitamin B3 is through supplements. However, the body can get vitamin B3 in a balanced amount through diet. However, if someone’s body needs vitamin B3 in large quantities, then vitamin B3 supplementation can be taken as per medical advice.
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Now we are giving information related to the deficiency of Vitamin-B3.
What is Vitamin B3 Deficiency? –
What is the deficiency of Vitamin-B3, it is natural that the question comes to mind. So, we are answering this question in two parts. In the first part, we will mention its causes and in the second part, we will give information about its symptoms.
Reason: The biggest reason for the deficiency of vitamin B3 is not to consume foods containing it. Apart from this, some other reasons are as follows:
- Diet is not right.
- Lack of protein-rich diet.
- Alcohol abuse.
- Being a slow-growing tumor (Carcinoid Tumors).
- Taking certain types of medicines, such as isoniazid (a type of antibiotic).
- Malabsorptive disorders, such as chronic diarrhea and inflammatory bowel disease.
The condition of pellagra arises when there is a deficiency of vitamin B3. Some of these symptoms can be seen due to the deficiency of this vitamin in the body i.e. pellagra:
- Stomach ache
- Loss of appetite
- Scaly skin
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Read more about the side effects of consuming too much vitamin B3.
Side Effects of Vitamin B3 –
You have come to know the benefits of vitamin B3, but consuming too much of it can also cause harm. We have divided its side effects into two parts, which are as follows:
Side effects of taking more than 3 grams of niacin per day:
- Liver problems
- Gout (type of arthritis)
- High blood sugar
- Ulcer problem
- Low blood pressure
- Dizziness and headache
Side Effects of Vitamin-B3 Tablet:
For the supply of vitamin B3, it is better to consume foods, but sometimes people also consume supplements to overcome its deficiency. For this reason, we are telling the side effects of taking the tablet below, which are as follows:
- Diarrhea, vomiting, nausea
- Cough, hoarseness
- Rashes, itching
- Muscle pain or cramps
- Swelling of the face, throat, tongue, arms-legs, lips, or eyes
- rapid heartbeat and loss of appetite
- Change in the color of urine or stool
Article still pending
Next, we will know with which medicines vitamin-B3 should be consumed carefully.
Vitamin B3 Interactions with Medications –
There are a few things to keep in mind while taking niacin supplements. For this reason, we are telling below which medicines related to health problems should be avoided with niacin.
- Taking niacin with alcohol can cause liver damage.
- Taking niacin in excess with gout medicine can increase the problem by reducing the effect of gout medicine.
- If someone is taking medicine for the problem of low BP, then it is necessary to consult a doctor before taking niacin with it. Niacin also has properties to lower blood pressure. In such a situation, its consumption can reduce BP excessively.
- If someone is taking anti-diabetes medicine, then consult a doctor before taking vitamin B3. Niacin might decrease the effect of diabetes medicine.
- In the problem of thyroid hormone, taking niacin with its medicine can affect this hormone. In such a situation, take medical advice before consuming it with thyroid medicine.
After reading this article, you must have come to know that like other nutrients, Vitamin-B3 is also necessary for the body. Vitamin-B3 deficiency can cause diseases. In such a situation, vitamin-B3 deficiency can be avoided by consuming vitamin-B3-rich foods. Of course, the benefits of vitamin B3 are many, but consuming too much can be harmful to get the benefits of vitamin B3. In such a situation, to meet the deficiency of vitamin-B3, eat a balanced diet and do not take supplements without medical advice.