Description
"Vitamin B3" (niacin) is a water-soluble vitamin that the body can synthesize from tryptophan when supported by sufficient levels of vitamins B1, B2, and B6. Unlike some nutrients, it remains stable during cooking, preserving its availability in food. Niacin contributes to hormone regulation, assisting in the production of testosterone, progesterone, and estrogen. It also influences circulation by managing cholesterol levels and supporting cardiovascular health. Beyond its metabolic roles, sufficient niacin intake supports overall digestive stability.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin B3 can lead to symptoms like fatigue, indigestion, nausea, vomiting, diarrhea, mouth sores, swollen tongue, depressive mood, cracked or scaly skin, sun sensitivity, and pellagra.
Synergists & Antagonists
Vitamin B3 works synergistically with vitamins B1, B2, B6, B12, A, C, E, and minerals like magnesium, zinc, and chromium to support metabolism, DNA repair, and skin health. However, excessive intake of calcium, copper, and sodium may inhibit its absorption, creating antagonistic interactions.
Vitamin B3
Warnings
Vitamin B3 should be used with caution in cases of liver disease, stomach ulcers, and gout. It interacts with anticoagulants, tetracyclines, blood pressure medications, cholesterol medications, and diabetes medications. High doses, particularly in the form of niacin, may cause flushing and skin irritation.
Food Sources
Good sources of vitamin B3 include nutritional yeast, meats, organ meats, poultry, fish, peanuts, and peanut butter.
Time Frame
Vitamin B3 can be taken anytime, but for optimal energy metabolism, it is recommended to consume it early in the morning.
Depleted By
Vitamin B3 levels can be depleted by alcohol, antacids, anticonvulsants, sedatives, nitrates, nicotine, laxatives, hormone replacements, hyperuricemia medications, diuretics, antidiabetics, statins, caffeine, blood pressure medications, antipsychotics, antibiotics, antifungal medications, antidepressants, analgesics, anti-inflammatory drugs, NSAIDs, and opioids.