Health benefits of vitamin B3

Vitamin B3, also known as niacin or nicotinic acid, is a water-soluble vitamin that's essential for many bodily functions.

It plays a crucial role in maintaining overall health and is involved in various metabolic processes. In this article, we will discuss the health benefits of vitamin B3 and its sources.

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Vitamin B3 health benefits

Leafy greens are good sources of this nutrient. (Image via Pexels)

#1 Energy production

Niacin is involved in energy production, as it helps the body convert carbohydrates into energy.

Niacin deficiency can result in low energy levels and fatigue. By consuming foods that are rich in niacin, like poultry, fish and fortified cereals, you can help ensure that the body has the necessary nutrients to produce energy efficiently.

#2 Heart health

Niacin is important for maintaining a healthy heart. It helps reduce LDL (bad) cholesterol and triglycerides, which can lower risk of heart disease. Niacin has also been shown to increase level of HDL (good) cholesterol, which improves heart health.

#3 Skin health

Niacin is essential for healthy skin. It helps maintain the integrity of the skin and plays a role in repair of damaged skin cells.

Deficiency in niacin can lead to skin problems like dryness, flakiness and dermatitis. By consuming foods rich in niacin, you can help keep your skin healthy and radiant.

#4 Brain health

Niacin is important for maintaining a healthy brain. It plays a role in the production of neurotransmitters, which are chemicals that allow the brain to communicate with the rest of the body.

Niacin has been shown to improve cognitive function and reduce risk of Alzheimer's disease. By consuming enough niacin, you can help maintain a healthy brain and reduce risk of cognitive decline.

#5 Red blood cell production

Vitamin B3 is involved in the production of red blood cells. Red blood cells are responsible for carrying oxygen throughout the body, so it's essential to have an adequate supply of these cells.

A deficiency in niacin can lead to a condition known as pellagra, which can cause fatigue, weakness and anemia.

#6 Joint health

Niacin has been shown to have anti-inflammatory properties, which can help reduce joint pain and stiffness.

Studies have found that people with rheumatoid arthritis who take niacin supplements have fewer symptoms than those who do not. By consuming enough niacin, you may be able to reduce inflammation and improve joint health.

#7 Diabetes prevention

Niacin may also play a role in diabetes prevention. It has been shown to improve glucose tolerance and insulin sensitivity, which can help reduce risk of type 2 diabetes. By consuming enough niacin, you may be able to reduce risk of developing diabetes and maintain healthy blood sugar level.

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Sources of vitamin B3 (niacin)

Many bowls of cereal are fortified with niacin. Iimage via Pexels)

1. Poultry: Chicken and turkey
2. Fish: Tuna, salmon, and halibut
3. Legumes: Peanuts, lentils, and beans
4. Seeds and nuts: Sunflower seeds, peanuts, and almonds
5. Mushrooms: Crimini mushrooms and portobello mushrooms
6. Green vegetables: Asparagus, broccoli, and leafy greens such as spinach and kale
7. Fortified cereals: Many bowls of cereal are fortified with vitamin B3

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Vitamin B3 is a crucial nutrient that plays an important role in maintaining overall health.

By consuming foods rich in this vitamin, you can help ensure that your body has the necessary nutrients to function properly. If you're concerned about your vitamin B3 intake, talk to your healthcare provider about whether a supplement may be right for you.