Welcome back for week 3 of discussing another B vitamin. This week I focus my time on the third child of the B vitamin family, B3. Just because it’s the third B vitamin in the B vitamin family it doesn’t become any less importance than any of the previous B vitamins. Let’s begin to discuss how this vitamin became known to the world.
So this little vitamin was discovered by Conrad Elvehjem originally as nicotinic acid in meat and yeast in 1937. This vitamin was a critical discovery because it helped create a cure for pellagra as mentioned last week in discussing vitamin B2 (Riboflavin). Vitamin B3 is often used interchangeably with Niacin so don’t get be confused if you hear niacin more often. The recommended daily dosage to this vitamin is anywhere from 2mg for kids to up to 16mg for adults.
This vitamin is a water-soluble vitamin that is critical to our bodies as it can help reverse high cholesterol by boosting the good kind of cholesterol and lowering the bad type of cholesterol. Individuals with high cholesterol should know that taking high amounts of this vitamin might reduce your cholesterol but one big side effect is that it can potentially lead to stomach and liver problems. For other users you would have to consume 2-6 grams per day to feel those kind of side effects, so don’t worry. Like other B vitamins, it is important for growth and it also impacts our nervous system. So that means it affects our brain, spinal cord, and sciatic nerve. So you wouldn’t want to be deficient with this vitamin.
Food sources for Vitamin B3:
Niacin is prevalent in many foods it just depends on the type of food you want to eat them in. This vitamin can be found in animal sources such as chicken, fish, and eggs. Or if you prefer to eat just fruits and vegetables, niacin can be found in avocados, leafy greens, broccoli, carrots, and asparagus. So be sure to eat your fruits and vegetables because at the very least you can be helping yourself win the cholesterol battle and ensure you are getting enough niacin in your system. Like always feel free to leave any comments you may have otherwise feel free to connect with me on twitter.