Vitamin B3

Having enough niacin, or vitamin B3, in the body is important for general good health. As a treatment, higher amounts of niacin can improve cholesterol levels and lower cardiovascular risks.

The top five health benefits of vitamin B3 are as follows:

1. The primary health benefit of vitamin B3 is a significant decrease in heart disease.
2. It helps lower the level of bad cholesterol.
3. Studies have shown that a key health benefit of vitamin B3 is the elevation of good (HDL) cholesterol levels. However, sufficient quantities of the vitamin must be ingested for the required benefits.
4. Other health benefits of vitamin B3 include a reduction in the risk of Alzheimer’s disease, cataracts, osteoarthritis, and type-1 diabetes.
5. Scientific studies have shown that vitamin B3 assists in the energy production of cells. It is beneficial for a healthy nervous system and a well-functioning digestive system. The minimum amount of vitamin B3 required for healthy living varies with age. Children require 2-16 mg of vitamin B3, while pregnant women require 18 mg of the vitamin.

• Children: between 2-16 milligrams daily, depending on age
• Men: 16 milligrams daily
• Women: 14 milligrams daily
• Women (pregnant): 18 milligrams daily
• Women (breastfeeding): 17 milligrams daily
• Maximum daily intake for adults of all ages: 35 milligrams daily

Niacin is found in variety of foods, including liver, chicken, beef, fish, cereal, peanuts, and legumes, and is also synthesized from tryptophan, an essential amino acid found in most forms of protein.

Animal products:

·       liver, heart and kidney (9 – 15 mg niacin per 100 grams)

·       chicken, chicken breast (6.5 mg)

·       beef (5 – 6 mg)

·       fish: tuna, salmon, halibut (2.5 – 13 mg)

·       eggs (0.1 mg)

·       venison (8.43 mg)

Fruits and vegetables:

·       avocados (1 mg niacin per 100 grams)

·       dates (2 mg)

·       tomatoes (0.7 mg)

·       leaf vegetables (0.3 – 0.4 mg)

·       broccoli (0.6 mg)

·       carrots (0.3 – 0.6 mg)

·       sweet potatoes (0.5 – 0.6 mg)

·       asparagus (0.4 mg)

Seeds:

·       nuts (2 mg niacin per 100 grams)

·       whole grain products (4 – 29.5 mg)

·       legumes (0.4 – 16 mg)

·       saltbush seeds

Fungi:

·       mushrooms, shiitake mushrooms (3.5 – 4 mg niacin per 100 grams)

·       brewer's yeast (36 mg)

Other:

·       beer (6 mg per pint,less if filtered)

·       Ovaltine (18 mg)

·       Peanut butter (15 mg)

·       Tofu

·       Soy sauce (0.4 mg)

·       Vegemite (from spent brewer's yeast) (50 mg niacin per 100 grams)^[

·       Marmite (from spent brewer's yeast) (50 mg)