What is Vitamin B3?
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 released from the urine. Meaning it is not stored in the body. Yes, the body keeps a small fraction of this vitamin for its own needs. For this reason, B3-rich foods should be consumed to maintain its quantity in the body.
Vitamin-B3 mainly consists of two forms, niacin and niacinamide . Niacin helps body fat and sugar to function properly and keep cells healthy. When this niacin reaches the body in excess, it is converted into another form of vitamin-B3, niacinamide. What are the benefits of these two forms of vitamin-B3 to the body?
Vitamin B3 benefits
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:
1. Vitamin-B3 benefits to reduce LDL cholesterol
LDL (low-density lipoprotein) is a harmful cholesterol, which vitamin-B3 can help reduce. According to a research published on the NCBI website, the intake of niacin can reduce LDL cholesterol by 10 to 15 percent. In fact, when LDL levels rise, plaque begins to form in the body. This plaque increases the risk of artery related atherosclerosis and heart disease. For this reason, it is important to include vitamin-B3 in the diet.
2. Benefits of Vitamin-B3 to increase HDL cholesterol
Along with lowering LDL cholesterol, this vitamin can be helpful in increasing HDL (high-density lipoprotein), i.e., good cholesterol. According to one study, niacin intake can increase HDL cholesterol levels by 15 to 35 percent. Increasing this cholesterol can reduce the risk of arterial disease and stroke. It can also help to remove bad cholesterol from the body.
3. Vitamin-B3 for Energy
Vitamin-B3 benefits also include increasing energy levels in the body. Actually, vitamin-B3 can convert food present in the body into energy. With this, energy is transmitted to the body and weakness can be removed. It also works with other vitamins to make energy for the body from carbohydrates.
4. Vitamin-B3 to reduce triglycerides
Triglycerides are a type of fat that reaches the body with butter, oil, and other fats. Excess of triglycerides in the body may increase the risk of heart disease. In this case, it is important to keep triglycerides balanced. According to one study, vitamin-B3 can reduce triglycerides by 20 to 50 percent. For this reason, to reduce the level of triglycerides, include a diet containing vitamin-B3 in the diet.
5. Vitamin B3 or Niacin for Brain
According to a research published on NCBI website, lack of niacin in the body can lead to many types of mental diseases. Schizophrenia disease is also one of the same disorders, from which niacin intake can be beneficial to get relief. This vitamin is considered helpful in reducing brain damage. Also, vitamin B3 can help the nerves to function properly. The nerve is directly related to the brain. They work to send signals to the brain.
6. Benefits of Niacin for Arthritis
Consumption of niacinamide may be beneficial for arthritis. It can improve the flexibility of the joints of people troubled by osteoarthritis (a type of arthritis). It is also believed to reduce inflammation of the joints caused by it. In such a situation, vitamin B3 can be taken to prevent arthritis.
7. Vitamin B3 for Digestion
Vitamin-B3 can also be consumed to remove indigestion or digestive problems. It is said that it can keep the digestive system better. Indeed, digestive problems can occur when the body is deficient in it. It is said to act in association 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.
8. Niacin beneficial in the treatment of pellagra
Pellagra is also involved in vitamin B3 deficiency disease. In this, the patient feels loss of appetite and may have diarrhea, abdominal pain and skin problems. In such a situation, its deficiency can be overcome by taking vitamin-B3 rich foods. Doing this can prevent the disease caused by vitamin B3 deficiency.
9. Vitamin-B3 in Pregnancy
It is safe to consume vitamin-B3 in moderation during pregnancy. Consuming this can reduce the risk of miscarriage and the risk of birth-defect to the fetus. By the way, pregnant gets enough vitamin B3 from foods. However, if someone wants to take supplements, do not do it without medical advice.
10. Vitamin-B3 for Skin
Vitamin-B3 is also necessary for the skin. One study has shown that Neucinamide acts as an antioxidant. This effect can be helpful in protecting the skin from wrinkles and improving skin elasticity. In addition, it can reduce the skin hyperpigmentation (black spots), redness, yellowing of the skin and fine lines.
11. Vitamin B3 for Hair
Whether vitamin-B3 can be directly beneficial for hair is not clear. Yes, there is a problem of hair loss due to pellagra disease due to deficiency of vitamin-B3. In such a situation, hair loss can be prevented by fulfilling vitamin-B3 deficiency by taking niacin. In such a situation, it can be said that it is also a necessary nutrient for hair.
Vitamin B3 Food Sources
We are talking about which foods should be consumed for the fulfillment of Vitamin-B3. Vitamin-B3 deficiency can be avoided with their help. For this reason, give these foods a place in your diet:
- Protein rich foods
Required amount of Vitamin B3
After knowing about vitamin-B3 foods, it becomes known that the quantity of vitamin-B3 should be consumed. Keeping this in mind, in this part of the article, we are giving information about the amount of vitamin-B3 according to age.
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
Teens and Adults:
14 and older: 16 mg / day
14 and above: 14 mg / day