Niacin: Vitamin B3

Niacin is a water-soluble vitamin that is essential for the metabolism of carbohydrates, fats, and proteins.

Roles and Functions

• Energy Production: Niacin is a component of coenzymes NAD and NADP, which are involved in energy production in the body through various metabolic pathways.
• Cellular Health: It supports the health and function of cells and helps in DNA repair.
• Cardiovascular Health: Niacin can help increase levels of HDL cholesterol (the "good" cholesterol) and lower levels of LDL cholesterol (the "bad" cholesterol).
• Skin Health: It plays a role in maintaining healthy skin and supports the function of the digestive system and nervous system.

Sources of Niacin

Niacin can be obtained from both plant and animal food sources, including:

• Meat (such as poultry, fish, and beef)
• Legumes
• Nuts and seeds
• Whole grains
• Vegetables (such as avocados, potatoes, and mushrooms)

Deficiency and Toxicity

Deficiency of niacin can lead to a condition known as pellagra, which is characterized by symptoms such as dermatitis, diarrhea, and dementia. On the other hand, excessive intake of niacin supplements can lead to niacin toxicity, resulting in symptoms such as flushing, itching, and liver damage.

Recommendations

The recommended dietary allowance (RDA) for niacin varies by age and gender. For adult men, the RDA is 16 mg/day, while for adult women, it is 14 mg/day. Pregnant and lactating women may require higher amounts of niacin.