Vitamin B3

Vitamin B3, also known as niacin or nicotinic acid, is a water-soluble B vitamin that you need to get every day. Your body requires a small amount to stay healthy and function properly. It helps keep your skin, digestive system, and nerves in good shape and supports certain enzymes in doing their jobs. A deficiency in vitamin B3 can cause a condition called pellagra, which affects your skin, digestion, and nervous system.

Benefits of Vitamin B3

Vitamin B3 offers a bunch of health benefits, including:

• Improving cholesterol and fat levels: Since the 1950s, vitamin B3 has been known for its ability to lower bad cholesterol by 5-20%. It also reduces triglycerides by 20-50% and raises good cholesterol by 15-35%. However, it’s not usually the main treatment for high cholesterol.
• Lowering heart disease risk: Thanks to its cholesterol-lowering effects, vitamin B3 can help protect against heart disease by reducing oxidative stress and inflammation linked to artery hardening. Some studies suggest it might reduce certain heart-related issues, especially when combined with statins. But recent research shows it doesn’t necessarily lower the risk of strokes, heart attacks, or death from heart disease.
• Helping with type 1 diabetes: Some research indicates vitamin B3 might protect insulin-producing cells in the pancreas, potentially lowering the risk of developing type 1 diabetes.
• Supporting brain function: The brain needs vitamin B3 to help enzymes produce energy. A deficiency can cause mental symptoms, and some forms of schizophrenia might be treated with vitamin B3 since it helps repair brain cell damage caused by low levels of this vitamin.

Sources of Vitamin B3

Your body can’t make vitamin B3 on its own, but it can turn the amino acid tryptophan into it. Foods rich in tryptophan include eggs and turkey, so eating these can help prevent deficiency. Here are some other good food sources of vitamin B3:

• Potatoes
• Oats
• Cottage cheese
• Soy milk
• Liver
• Tuna
• Pumpkin seeds