Vitamin B3

Vitamin B3, also known as niacin, is a water-soluble vitamin that is essential for the body's metabolism. It plays a crucial role in converting carbohydrates, fats, and proteins into energy. Niacin also helps maintain the health of the skin, nervous system, and digestive system.

Sources of Vitamin B3

The following are some common food sources of vitamin B3:

• Meat (such as chicken, turkey, and pork)
• Fish (such as tuna and salmon)
• Peanuts and other legumes
• Mushrooms
• Whole grains and fortified cereals
• Green vegetables

Benefits of Vitamin B3

Vitamin B3 has several important functions in the body:

• Supports energy production
• Promotes healthy skin
• Supports the nervous system
• Helps lower cholesterol levels
• Assists in digestion

Deficiency and Toxicity

A deficiency of vitamin B3 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 from supplements can lead to niacin toxicity, which can cause symptoms such as flushing, itching, and liver damage.

Recommended Intake

The recommended dietary allowance (RDA) for vitamin B3 varies by age and gender. For children aged 4-8 years, the RDA is 6 mg per day, while for adult males, it is 16 mg per day, and for adult females, it is 14 mg per day.

Study Guide

1. What is another name for vitamin B3? - Niacin
2. What are the main food sources of vitamin B3? - Meat, fish, peanuts, mushrooms, whole grains, and green vegetables
3. What are the benefits of vitamin B3? - Supports energy production, promotes healthy skin, supports the nervous system, helps lower cholesterol levels, and assists in digestion
4. What is the consequence of a deficiency in vitamin B3? - Pellagra, which can cause symptoms such as dermatitis, diarrhea, and dementia
5. What is the recommended dietary allowance for vitamin B3 for adult males? - 16 mg per day