A balanced diet is essential for good health, and one of the important nutrients our bodies need is vitamin B3. Also known as niacin, this water-soluble vitamin plays a vital role in maintaining a healthy body and a well-functioning digestive system. Curious about the effects of a vitamin B3 deficiency? Read on quick.
What does vitamin B3 do in your body?
Vitamin B3 plays a crucial role in various processes in the body. Some key features are:
- Energy production: Vitamin B3 is involved in the metabolism of carbohydrates, fats and proteins, resulting in the production of energy for the body.
- Healthy skin: Vitamin B3 can help maintain healthy skin by stimulating the production of ceramides, which are essential for a healthy skin barrier.
- Cholesterol regulation: Vitamin B3 can help lower bad cholesterol (LDL) and increase good cholesterol (HDL) in the blood, reducing the risk of cardiovascular disease.
- DNA repair: Vitamin B3 is involved in the repair and maintenance of the DNA in our cells, which is essential for healthy cell function and growth.
How much vitamin B3 can you take per day?
Well, getting enough vitamin B3 has its advantages. But how much B3 is enough? The recommended daily intake (ADI) of vitamin B3 for men 14 years and older is about 16-20 mg. If you get that 16-20 mg of vitamin B3 daily, you run no risk of vitamin B3 deficiency symptoms.
It is important to note that vitamin B3 can be safely taken within the recommended daily allowance. However, it is possible to consume too much vitamin B3, which can lead to niacin poisoning. The upper limit for vitamin B3, also known as the tolerable upper intake level (UL), is set at 35 mg per day for adults. Be careful not to exceed this upper limit unless directed by your doctor.
What are the symptoms of a vitamin B3 deficiency?
There are many different B vitamins, all with their own benefits. As a result, a vitamin B2 deficiency looks very different from a vitamin B3 deficiency. Common vitamin B3 deficiency symptoms are:
- Unexplained tiredness and a general feeling of weakness.
- Skin problems such as rough and flaky skin, dermatitis and pellagra.
- As with a vitamin B1 deficiency, digestive problems such as diarrhoea, vomiting and a decreased appetite occur.
- Severe cases of vitamin B3 deficiency can lead to mental problems, confusion and depression.
Vitamin B3 supplement
It seems obvious to us that you want to prevent a vitamin B3 deficiency. Vitamin B3 is mainly found in meat, fish, poultry, grain products, fruit and nuts. If you get enough of that, you really don’t have to worry about a vitamin B3 deficiency. If you still need something to supplement your diet, you can use a vitamin B3 supplement. In this article you can read where you can find all the different B vitamins.
Also follow Men’s Health Facebook in Instagram.
2023-05-17 09:30:39
#Vitamin #deficiency #symptoms
