Niacin(Vitamin B3): Benefits, Sources, Deficiency, Risks, Symptoms(2020)

Vitamin B3 is also known as "niacin." It helps your skin, digestive system, brain, and more than 200 enzymes to function smoothly.

The body needs food for energy. After a nutritious diet, the body absorbs vitamins and minerals from the diet and gives the body energy to function.

Vitamins and minerals are essential for the body. There are different types of vitamins, of which vitamin B has a special place.

Vitamin B is a group of many vitamins, of which Vitamin B3 is one. In this article, we will take a detailed look at Vitamin B3.


Vitamin B3 deficiency can lead to many diseases in the body. 


Considering the importance of Vitamin B3, we will learn about what Vitamin B3 is, the benefits of Vitamin B3, the amount of Vitamin B3 you need to take, the amount you need to take, and the source of Vitamin B3.

What is Vitamin B3(niacin)?

Niacin is just as crucial for the body as any other vitamin. This vitamin is essential for digestion, brain, and skin. Vitamin B3 is also known as niacin in the world of science.

niacin is composed of the chemicals "nicotinic acid" and "nicotinamide." The body uses these two chemicals and produces the other two types of chemicals (NAD / NAD and NADP / NADP).

NAD and NADP chemicals play an essential role in a variety of chemical reactions within the body and help cells in the metabolic process.

Vitamin B, like other B vitamins, dissolves in water, so it does not stay in the body. Niacin is not produced by the body but can be supplemented by diet or medication.

Due to vitamin B3 deficiency, many of the body's processes cannot function properly. In addition to this, you can also get "Pellagra" disease.

The disease is associated with skin problems, diarrhea, dementia, decreased concentration, anxiety, and depression.

Benefits of Vitamin B3

1. Niacin makes skin healthy

It (niacin) deficiency causes many skin problems. Skin irritation and skin rashes are symptoms of niacin deficiency.

Niacin protects you from skin cancer and prevents wrinkles on the skin. You should include niacin rich foods in your diet to avoid skin problems.

2. Vitamin B3 is useful for heart disease.

Excessive intake of niacin raises cholesterol levels. Because of this, dietary vitamin B3 is an excellent option for those who are unable to use cholesterol-raising drugs.

Not only that, but niacin helps to increase the good cholesterol (HDL / HDL) for the body by about 35 percent.

Also, it prevents the nerves that carry blood to the heart from closing. Besides, vitamin B3 is thought to help lower BP, reducing the risk of heart attack and stroke.

People who have had a heart attack before should take vitamin B3 regularly to reduce the risk of recurrence.

3. Vitamin B3 is useful in reducing pain in arthritis.

With the help of it, we can also reduce the pain of arthritis. Vitamin B3 plays a vital role in the blood flow to the organs of the body.

This feature improves blood flow to the rheumatic areas and helps reduce the severity of the pain caused by arthritis. Taking it enables you to maintain joint elasticity and minimize pain.

Insist on including its rich foods in your diet, but if you want to take large amounts, take it as advised by your doctor.

Symptoms of vitamin B3 overdose

Even if you can't eat a lot of vitamin B3 rich foods, taking too much, it can cause problems for you. Dizziness and redness of skin (on cheeks and neck etc.)

• Irregular heartbeat
• Itching
• Nausea and vomiting
• Abdominal pain
• Diarrhea
• Gout

See a doctor right away if you notice any symptoms related to excess it.

In most cases, high doses of it can lead to liver damage as well as stroke. That's why doctors recommend taking niacin only to those who have high triglycerides (a type of triglyceride/fat in the blood) but cannot take medications that control it.

See a doctor immediately if you have any doubts or feel any symptoms related to high doses of it.

How important it is to take vitamin B3

You can take it (niacin) from many things; you should consult your doctor about which option is right for you.

Each person needs a specific amount of niacin to keep the body functioning regularly. You can get this requirement from your diet.

People of different ages need different amounts of niacin. The need also depends on your health condition.


If your doctor advises you to take niacin, it is advisable to take it from the diet.

It saves you from the problem of stomach upset. It also keeps away redness on the skin. Also, doctors advise you to take medications to treat niacin deficiency.

Vitamin B3 Rich Diet

Niacin is considered to be the primary source of food. Foods rich in it help meet the body's needs. Below, you are given some foods that you can get vitamin B3 by eating.

1. Mushrooms

It is found in every type of mushroom. Eating 100 grams of mushrooms gives you about 14.1 mg of it. It has anti-cancer properties.

2. Peanuts

By eating peanuts, you can meet one part of your daily requirement of it. From 100 grams of roasted peanuts, you get 13.8 mg of vitamin B. It also gives you calories. Peanut butter also provides you with the same amount of it.

4. sunflower seeds

Sunflower seeds give you a wide variety of nutrients. You get 8.3 mg of niacin daily from 100 grams of sunflower seeds.

Vitamin E and Vitamin B are also found in these seeds. Also, you can get it from sesame and pumpkin seeds.

5. Fish

Fish is considered an essential source of it. Fish is high in vitamin B3 than other foods, especially tuna fish.

You get about 22.1 mg of it from 100 g of it. Also, eating fish gives you plenty of omega-three fatty acids and protein.

6. Peas

Vegetarians can get it from a variety of vegetables. With about 100 grams of peas, you can take 2.1 mg of it.

It also contains protein. By using peas in any vegetable, you can increase the level of it in your diet.

7. Broccoli

Broccoli, which is readily available in the Indian market, is considered to be a natural source of niacin. Consuming one cup of broccoli gives you about 1 mg of niacin and calories.

Broccoli contains fiber, antioxidants, and other nutrients.

8. Rajma

Beans can also meet the requirement of it. Beans contain very little vitamin B3, but by mixing it with other vegetables, you can quickly increase the amount of it in your diet.

9. Other substances

Niacin is also available in sufficient quantities in the following types of foods.

Capsicum, Chicken, Meat, Coffee, Grains, Potatoes, Oatmeal, Soy Milk, etc.