What Are the Natural Sources of Vitamin B3? Discover The Functions Of Vitamin B3 In The Body Here!

Vitamin B3, also known as niacin, is a superstar nutrient that plays a critical role in keeping your body functioning optimally. But what exactly does it do?

This essential water-soluble vitamin acts as a coenzyme in hundreds of biochemical reactions, supporting energy production, metabolism, and even healthy brain function. It plays a key role in digestion, skin health, and nervous system function while also aiding in the conversion of food into energy. Additionally, niacin helps maintain healthy cholesterol levels and promotes good circulation. 

You can obtain vitamin B3 from various dietary sources, which makes it easy to get enough through a balanced diet. In this blog, we will be discussing details about sources of vitamin B3 and its potential benefits for our health. Keep reading!

Table Of Content

1. List Of Foods With Vitamin B3

2. What Is The Function of Vitamin B3 In The Body?

3. Dietitian’s Recommendation 

4. The Final Say 

5. FAQs

6. References

List Of Foods With Vitamin B3

Vitamin B3, or niacin, is a crucial nutrient found in various foods, each providing different amounts of niacin. The recommended daily intake for vitamin B3 is 18 mg for men and 14 mg for women (RDA, ICMR), which is sufficient to meet the needs of about 98% of adults (Meyer-Ficca and Kirkland, 2016). 

Niacin in these foods comes in two forms: nicotinic acid and nicotinamide. Animal products primarily contain nicotinamide, which is easily absorbed and utilised by the body. Plant sources and fortified foods also contain nicotinic acid, which the body can also convert and use effectively. Here are some vitamin B3-rich foods and their typical niacin content per serving:

1. Animal Sources

2. Plant Sources

Also Read: Top 6 Benefits And Side Effects Of Peanuts For Weight Loss 

3. Fortified Foods

Also Read: What Is Vitamin P? Benefits, Foods And Deficiency Symptoms 

What Is The Function of Vitamin B3 In The Body?

After learning about vitamin b3 dietary sources, let’s have a look at the function of vitamin B3 in the body: 

1. Energy Production: Niacin is a precursor to coenzymes NAD and NADP, which are crucial for converting food into energy through cellular respiration (Hegyi. et al., 2004).
   
   

2. DNA Repair: NAD plays a crucial role in repairing damaged DNA, essential for maintaining genetic stability and preventing harmful mutations. NAD acts as a substrate for enzymes such as PARPs (poly ADP-ribose polymerases), which detect and repair DNA damage.
   
   

3. Antioxidant Defense: NADP is converted to NADPH, which supports the body's antioxidant defences by regenerating glutathione, protecting cells from oxidative damage.
   
   

4. Cholesterol Management: Niacin helps regulate cholesterol levels by increasing HDL (good) cholesterol by 15-35% and lowering LDL (bad) cholesterol and triglycerides, benefiting heart health (Pownall. et al., 1980).
   
   

5. Nervous System Support: Niacin is necessary for neurotransmitter function, which is important for brain health, cognitive function, and mood regulation.
   
   

6. Skin Health: Niacinamide, a form of niacin, helps maintain healthy skin by improving the skin barrier, reducing inflammation, and protecting against ageing. Nicotinamide (vitamin B3) has been found to protect the skin from damage caused by UV radiation and to lower the occurrence of new premalignant actinic keratoses (Chen. et al., 2015).
   
   

7. Digestive Health: Niacin supports the digestive system by promoting healthy mucous membranes and aiding nutrient absorption and digestion.

Also Read: Vitamin B9 (Folic Acid): Benefits, Deficiency Symptoms | ToneOp 

Dietitian’s Recommendation

As a dietician, I would recommend a varied diet rich in niacin-containing foods like poultry, fish, lean meats, legumes, nuts, and whole grains. To optimise niacin absorption, encourage pairing these foods with sources of protein and vitamin C, such as meats, legumes, citrus fruits, or bell peppers. Fortified cereals and breads can also provide additional niacin for those with specific dietary needs. This approach ensures individuals meet their daily niacin requirements effectively, supporting health and vitality.

Dt. Aditi Upadhyay

The Final Say

By incorporating a variety of vitamin B3-rich foods into your diet, you can ensure your body has the building blocks it needs to thrive. Remember, a balanced diet is key! Therefore, fill up your kitchen with these natural providers and witness the energy-stimulating and metabolism-aiding effects of vitamin B3. For an extra nutritional boost, consider consulting a healthcare professional about potential B3 supplementation.

FAQs

1. What happens if I do not get enough niacin? 

Lack of niacin can lead to pellagra, which causes symptoms such as skin rash, diarrhoea, and mental confusion. 

2. Is it possible to consume too much niacin? 

High doses of niacin supplements can cause skin flushing, itching, and, in severe cases, liver damage. It is important to follow recommended intake levels unless directed otherwise by a healthcare provider.

3. Any special considerations for niacin intake? 

People with liver disease or certain absorption disorders should consult a healthcare provider before taking niacin supplements. Pregnant or breastfeeding women should also discuss their niacin needs with a healthcare provider.

References

• Niacin - Health Professional Fact Sheet (nih.gov)

• Biochemical markers for assessment of niacin status in young men: levels of erythrocyte niacin coenzymes and plasma tryptophan - PubMed (nih.gov)

• Research Breakdown on Niacin (Vitamin B3) - Examine

• Vitamin B3 - StatPearls - NCBI Bookshelf (nih.gov)

• https://pubmed.ncbi.nlm.nih.gov/27184282/ 

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