Vitamin B3: Source of Vitamin B3

Vitamin B3 is also known as niacin. It is one of the eight B-complex water-soluble vitamins. The name Niacin coined from the nicotinic acid vitamin. Hugo Weidel first discovered Niacin in 1873 in his study of nicotine. Niacin was first extracted by Casimir Funk. Niacin was extracted from livers by biochemist Conrad Elvehjem in 1937. Niacin is referred to as vitamin B3 because it was the third of the B vitamins to be discovered. It has historically been referred to as “vitamin PP”, “vitamin P-P” and “PP-factor”, that are derived from the term “pellagra-preventive factor”.

Recommended Dietary Allowance

This is the rough RDA value of Vitamin B3. RDA of Vitamin B3 is 14 milligrams per day for women and 16 milligrams for men. And it is 18 milligrams per day for pregnant women. It is recommended 17 milligrams for Breastfeeding Women. Maximum daily intake is 35 milligrams daily.

Rich Source of Vitamin B3

  • Mushrooms
  • Meat
  • Fish
  • poultry
  • Whole grains
  • Enriched grains
  • Eggs
  • Raw rice bran
  • Tuna
  • Beef liver
  • Brewer’s yeast
  • Chicken breast
  • Corn flour
  • Dairy products like cheese and milk
  • Halibut
  • Peanuts
  • Lean pork
  • Salmon
  • Shrimp and scallops
  • Sea vegetables
  • Asparagus
  • Broccoli
  • Carrots
  • Collard greens
  • Green peas
  • Mustard greens
  • Romaine lettuce
  • Tomatoes
  • Turkey
  • Venison
  • Whole wheat

Vitamin B3

Uses/Functions of vitamin B3

converts food into energy

helps the functioning of the digestive system

produces hydrochloric acid for the digestive system

needed for the production of genetic DNA in cells

promotes the functioning of the nervous system

promotes healthy-looking skin

helps in treat age-related macular degeneration

niacinamide may prevent diabetes

helps to slow development of atherosclerosis and reduce the risk of heart attack

protect from Alzheimer’s disease and age-related mental decline

Vitamin B3 Deficiency Problems

  • Depression
  • Anxiety or confusion
  • Dementia
  • Loss of appetite
  • Muscular weakness
  • Pellagra
  • Most common symptoms are dry, cracked and scaly skin
  • Dermatitis
  • Diarrhea
  • The feeling of lassitude or weariness
  • Indigestion or gastrointestinal disturbances
  • Irritability