Vitamin B3, also known as niacin, is a powerful water-soluble vitamin that plays a vital role in energy production, DNA repair, and cell signaling. It exists in two main forms—nicotinic acid and niacinamide (nicotinamide)—both of which are converted into active coenzymes: NAD (nicotinamide adenine dinucleotide) and NADP, essential for more than 400 enzyme reactions in the body.
Niacin is a key player in converting the food you eat into usable energy, especially from carbohydrates, fats, and proteins. It also supports healthy skin, nerves, and digestion, and has been shown to help maintain healthy cholesterol levels, particularly by raising HDL (good) cholesterol.
The body can synthesize some niacin from the amino acid tryptophan, but dietary intake remains important. Deficiency can lead to pellagra, a disease marked by the “3 Ds”: dermatitis, diarrhea, and dementia—and if untreated, death. Pellagra is rare in developed countries, but niacin deficiency can still occur with alcoholism, malabsorption syndromes, or restrictive diets.
Rich food sources include poultry, red meat, fish, whole grains, legumes, nuts, and fortified cereals. Niacin is relatively heat-stable, so cooking does not easily destroy it.
The recommended daily intake is about 14 mg for women and 16 mg for men. High-dose niacin supplements (1,000–2,000 mg/day) have been used under medical supervision to manage cholesterol, but such doses may cause side effects like flushing, liver toxicity, and gastric irritation.
In summary, vitamin B3 is a metabolic powerhouse, critical for energy production and long-term cardiovascular and neurological health. A balanced diet ensures you get enough of this multitasking vitamin to fuel your body and protect your cells.
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