Vitamin B3 is also known as niacin. It is third member of vitamin B family. Like other members it is water soluble. It has many roles in the functioning of body. It performs following roles in the body.

Function of Vitamin B3

1.     Energy Production

Vitamin B3is involved in the production of ATP molecule. It is complementary for the respiratory process. It contributes in the breakdown of larger molecule i.e. carbohydrates, fats and protein into smaller molecule. During this conversion a large amount of energy is released. This energy is stored in the form of ATP molecules. Whenever any part needs energy to perform his task he takes energy from these ATP molecules. So it has major contribution in energy production.

2.     DNA Synthesis and Repair

Genes is map for the structure and function of cell and body. The main element that is responsible for this function of genes is DNA. It has complete map for the cell’s overall performance. How is it going to work and how is it going to grow. Vitamin B3 has major role in production of these DNA molecules. It is also responsible for the repair of DNA. In this way he plays an active role in the genetics as well.

3.     Cholesterol Control

Vitamin B3 is also needed for the proper maintenance of cholesterol in blood. It lowers the level of triglyceride. It is also known as bad cholesterol. It also increases the level of High-density lipoprotein which is called as good cholesterol. This “good” cholesterol helps remove low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol, from the bloodstream.

4.     Skin Health

It is also good for the health of skin. There is a protective skin barrier that helps the skin to stay hydrated. This protective barrier is known as ceramides. Vitamin B3 helps the skin to retain this natural barrier. So in this way it helps the skin to stay hydrated and moist. It also helps the skin from irritants to damage outer layer of skin. It is also helpful for better complexion of skin.

5.     Nervous System

Vitamin B3 is also needed for the proper health of central Nervous System. It keeps the brain and its cells healthy so it is compulsory for proper cognation function.

6.     Digestive System

It is also observed that it has role in the digestion as well. It promotes the digestion of food. It supports the digestive system to absorb nutrients form feed.

Importance of Vitamin B3

When we look at the function of this particular vitamin then we come to point to say that it is essential for the proper functioning of many systems. It supports functioning of many systems inside body.

As it is involved in the production of energy so it gives body energy to cope with needs of body. It is also essential for the health of brain and heart. It controls the level of cholesterol in the blood stream so helpful in the prevention of heart issues.

It has an active participation for the health of skin and absorption of nutrients in the digestive system.

Body Requirements

It is recommended to take vitamin daily in your diet.  Its requirements depend on different factors like age, gender, and life stage. Here is general guideline for a person to take following amount each day.

Foods with Vitamin B3

It is precautionary to take above mentioned amount in your daily routine. It is present in following food items.

• It is present in meat of chicken, turkey and beef.
• Tuna, salmon and anchovies also contain portion of vitamin B3 in it
• It is present in many seeds and nuts e.g. peanuts, sunflower seeds and chia seed
• Many legumes like beans, lentils, and peas also contains sufficient amount of niacin.
• It is present in whole grains as well. Brown rice, oats and whole wheat have a good amount of it.

Medical Conditions Due to B3 Deficiency

When body does not have enough of this vitamin then it leads to many medical issues. These health issues are as follows.

Pellagra

If body is not having enough supply as required by the body then it results in pellagra. This medical condition arises due to decrease level of Niacin in blood. It is curable medical condition in which by providing this vitamin in food and supplement one can treat it effectively. But if it is not treated then it may lead to death.

Symptoms

• Diarrhea
• Weakness
• Loss of appetite
• Pain in abdomen
• Inflamed mucous membrane
• Scaly skin sores, especially in sun-exposed areas of the skin

Dermatitis

As described earlier that it has role in the protection of skin barrier so it is important to keep skin healthy. If its intake decreases in the diet then it lead to dermatitis. It is skin disorder.

Symptoms

• Red and inflamed skin

Gastrointestinal Issues

Niacin have fundamental role in the digestive system so its deficiency may lead to some gastrointestinal issues. These issues are not much serious and can be cure with help of professional health care provider.

Symptoms

It can be identified with following signs and symptoms

• Nausea
• Vomiting
• Abdominal pain

Mental Health

I has active participation in the health of brain and cognitive function. When its severe deficiency arises it may lead to cognitive impairment.

Symptoms

• Depression
• Anxiety