Health Benefits of Vitamin B3

What is niacin?

Niacin or vitamin B3, which is available naturally in many foods and can be synthesized in the body using the amino acid Terptovan, which is found in foods rich in protein, or can eat niacin as a dietary supplement, It is one of a group of water-soluble vitamins, which is converted in the body to niacinamide when it is taken in quantities that exceed the body's need.

Niacin is necessary for a number of body functions, maintaining the integrity of its cells, and converting food into energy. 

High doses of it are given to heart patients; because it reduces blood clotting.

9 Health Benefits of Vitamin B3

There are many amazing benefits of niacin, some of which are proven by scientific studies, the most important of which are the following:

Anti-pellagra disease: a severe lack of vitamin Niacin causes a condition called pellagra, a rare occurrence, caused by some factors that increase the chances of their occurrence, such as loss of appetite or addiction to drink alcohol, so it helps taking niacin supplements in the treatment of pellagra disease.

Improve skin health and give it a great appearance: Vitamin niacin helps protect skin cells from damage caused by sun damage, as it can be used either orally or applied topically to the skin and some research indicates its ability to reduce the risk of some skin cancers as well One of these studies found that taking 500 mg of a form of niacin - nicotinamide - twice daily reduced the rates of non-melanoma skin cancer in people at high risk.

Reducing and combating arthritis symptoms: Vitamin niacin helps relieve some symptoms of degenerative arthritis, and improve joint movement and condition in the body in general, thus reducing the need to take non-steroidal anti-inflammatory drugs, and this was proven by one study.

Fighting-type 1 diabetes: The body’s immune cells attack the insulin-producing cells in the pancreas, which are destroyed in type 1 diabetes, which is an autoimmune disease and taking vitamin niacin may help protect pancreatic cells from damage, which makes it a fighter for type 1 diabetes, which contributes to preventing the risk of infection in children at risk, and it should be noted that there is still a need to conduct several studies to prove the validity of this, while the effect of vitamin niacin is still not clear in patients with type 2 diabetes, but it may help reduce high cholesterol levels in these patients, and increases the ability to control blood sugar levels, although type 2 diabetes patients need to constantly monitor their blood sugar.

Promote brain and nervous system health: The brain needs vitamin niacin as part of the enzymes that contribute to obtaining energy, as some types of schizophrenia, are linked to a lack of vitamin niacin in the brain, so some schizophrenia disorders can be treated using it, as it helps to get rid of damage to brain cells as a result of Deficiency and reverse it to return it to its healthy state, and some research shows that it may help in cases of Alzheimer’s disease, and more studies are still needed to prove this is true.

Protection from heart disease: The effect of vitamin niacin on cholesterol helps protect against heart disease, and may help reduce oxidative stress and inflammation, which are one of the risk factors for atherosclerosis, and research indicates that treatment with vitamin niacin alone or in conjunction with taking family medications Statins may reduce the risk of health complications associated with these diseases, although one study indicated that this vitamin does not help reduce the risk of heart attack, stroke, or even reduce death rates among people with heart disease.

Improving HDL levels: Niacin helps raise HDL (good) cholesterol levels by 15-35%, according to some studies. Reducing triglyceride levels in the blood: Niacin reduces triglycerides by 20-50%, by stopping an enzyme involved in the synthesis of triglycerides, thus stopping the production of low-density lipoprotein (VLDL), but studies still need to be conducted to know the number of doses necessary for this.

Reducing levels of harmful cholesterol (LDL): Niacin has been used since ancient times to treat cases of high cholesterol in the blood. Primary for patients who cannot tolerate statins.

Sources of Niacin 

Niacin is available either in the form of food supplements, or it may be added to some foods, in addition to its natural availability in some foods, of which the following are mentioned:

Chicken breast: Chicken breast is a rich source of protein and low in fat. 100 grams of it contains 9.5 milligrams of niacin; That's about 59% of the recommended daily amount.

Tuna: The Tuna good source of many nutrients, such as protein, vitamin B12, selenium, and vitamin B6, in addition to niacin, because every 100 grams of yellow fin tuna contains 22.1 milligrams of niacin; That is 138% of the recommended amount.

Brown rice: 100 grams of brown rice contains 2.6 milligrams of niacin; That is equivalent to 16% of the recommended amount, and it also contains thiamine, vitamin B6, and many minerals, such as: phosphorous, selenium, magnesium, and manganese.

Avocado: It is a fruit rich in fiber and monounsaturated fats that may reduce the risk of heart disease.