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Vitamin B3 (Niacin):
Benefits, Sources, RDA, Deficiency


Vitamin B3, also known as niacin, is among the most well known, and most powerful of all the B-complex vitamins. No matter what name it goes by, niacin is an important vitamin, and some recent clinical studies have suggested that niacin may have the ability to ward off and reduce high levels of cholesterol in the blood. This vitamin has also been shown to help enhance the memory and help the body to rid itself of toxins.

Dietary Sources of Vitamin B3:

Some of the richest dietary sources of niacin include liver, fish, poultry, rabbit, nuts, milk and cereal.

Recommended Dosage of Vitamin B3:

The recommended daily intake of vitamin B3 stands at 20mg.

Niacin Supplements:

Niacin is most frequently supplemented in doses of 100mg. Niacin is also part of most quality multivitamin and B-complex vitamin formulas.

Side Effects and Toxicity of Vitamin B3:

There are no known side effects or toxicity of niacin, but flushing of the skin can occur in many people.

Symptoms of Niacin Deficiency:

Niacin deficiency can result in a condition known as pellagra, a condition typified by dementia, dermatitis and diarrhea. In addition, a lack of vitamin B3 can result in dizziness, fatigue and headache, as well as indigestion, insomnia, loss of appetite and low blood sugar.

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