Have you ever been intrigued by the crucial vitamin B3 health benefits? Well we’re here to answer all of your questions in this article.
Vitamin B3, known as Niacin, is one of the eight essential water-soluble vitamins. Niacin is of significant importance for the body because it is crucial for the healthy functioning of the neural, cardiovascular, and digestive systems. Vitamin B3 health benefits are so vital I guarantee you won’t want to miss out on them.
Also, Niacin helps the health of the skin and hair. Still, it is also necessary for the enzyme synthesis process, contributing to the body’s synthesis of about 200 enzymes. Like all other vitamins, Niacin plays an essential role in breaking down food and converting it into energy.
Vitamin B3 – General information
Although vitamin B3 is usually also called Niacin, this is the stronger form of the vitamin B3 complex.
Niacin was extracted for the first time from the liver in 1937 by the biochemist Conrad Elvehjem. After identifying the active ingredient, it was named “PP factor” or “pellagra prevention factor” – a skin condition characterized by erythematous skin ulcers, symmetrical lesions on the skin in opposite parts of the body and thickening of the skin or through neurological disorders.
The human body cannot store Niacin, being eliminated through urine. Therefore, the intake of vitamin B3 must be constantly supplemented from food sources or with vitamin B3 supplements.
Vitamin B3 health benefits and its role in the body
Vitamin B3 health benefits could stretch out over whole pages but we will talk about a few. It helps to maintain the health of the skin. Still, it is also used to lower the high cholesterol level in the body and treat respiratory or vascular disorders. It also helps with good blood circulation, the normal functioning of the brain and the increase of memory capacity.
Niacin plays a crucial role in lowering blood cholesterol and triglyceride levels. According to some studies, the regular intake of foods containing vitamin B3 helps to decrease low-density lipoproteins (i.e. LDL or bad cholesterol) and effectively increases high-density lipoproteins (i.e. HDL or good cholesterol).
Vitamin B3 also has lipid-modifying properties, with a role in reducing the risk of coronary heart disease. In addition, vitamin B3 plays a vital role in managing diabetes.
Foods containing vitamin B3, when consumed, adequately control the release of insulin from the beta-pancreatic cells, thus reducing the sugar level and keeping diabetes under control.
Also, vitamin B3 contributes to maintaining optimal energy metabolism in the body, supporting the conversion of food into energy and controlling the regulation of hormones and the formation of the genetic material of cells. This is hands-down the best vitamin B3 health benefit for people on a weight loss journey.
The antioxidant role of Niacin
As a natural antioxidant, Niacin is used to reduce free radical damage in the body, thus significantly treating various skin conditions and reducing the signs of ageing – such as wrinkles, dark spots, fine lines or other manifestations at the level of the skin. In addition, it reduces the potential risk of skin cancer.
Niacin is also essential in terms of the healthy functioning of the gastrointestinal system, helping to improve digestion, the adequate absorption of food juices in the body and the excretion of waste from the intestines. In addition, it prevents constipation and reduces flatulence.
Niacin also plays a key role in the synthesis and functioning of different hormones. However, it can also be used as an adjuvant in treating liver disorders, headaches and migraines, vision problems, anxiety, hypothyroidism, dizziness, and erectile dysfunction in men.
Vitamin B3 from food
The most important plant food sources to get the full vitamin B3 health benefits you need include avocados, green peas, mushrooms, lentils, beans, potatoes, ginger and bell peppers. Also, peanuts, sunflower seeds, pumpkin seeds, soy, soy milk and whole grains are, in turn, foods rich in vitamin B3.
Dairy sources also contain vitamin B3 – milk, cheddar cheese, cottage cheese, cottage cheese, etc. -but also wholemeal flour, both from wheat and from rice, barley or corn.
Vitamin B3 is also found in oatmeal, pasta and bread.
Regarding animal sources, Niacin is found in sea fish – such as salmon, sardines, tuna, and horse mackerel, but also in trout – as well as in eggs and chicken meat. Being a very stable vitamin that does not break down easily, Niacin is maintained at a high level in food after cooking.
Symptoms of vitamin B3 deficiency
Given its extremely important role in the body, vitamin B3 deficiency can cause serious health problems. Niacin deficiency is still quite rare in developed countries, but it can be found in malnourished people or people who consume alcohol in excess.
Also, vegetarians and strict vegans can be exposed to the risk of vitamin B3 deficiency. A low level of Niacin in the body can lead to skin disorders, diarrhoea, indigestion and fatigue.
A severe and prolonged deficiency of Niacin can be manifested by pellagra, a skin condition visible especially in sun-exposed areas of the body.
Among the symptoms of pellagra are diarrhoea, dermatitis, hyperpigmentation, thickening of the skin, inflammation of the tongue or mouth, and lesions of the throat.
Also, a severe lack of Niacin can cause neurological disorders, such as amnesia, delirium, anxiety, irritability, reduced concentration, and even depression and dementia.
A diet poor in foods with vitamin B3 content can lead to nausea, vomiting, digestive pain and the appearance of conditions such as irritable bowel syndrome and constipation.
Sometimes, niacin deficiency can cause Hartnup disease – or Hart syndrome – characterized by red scaly rashes and sensitivity to sunlight.
3 Benefits of vitamin B3 supplements
1. It helps with heart health
Another vitamin B3 health benefit is that, when ingested as food or from supplements, Niacin significantly reduces the concentrations of bad cholesterol LDL and triacylglycerol in the blood and increases the amounts of good cholesterol – HDL.
By balancing the amounts of fatty acids in the blood and avoiding clogging of the arteries, Niacin proves to have a remarkable contribution to preventing heart diseases and supporting heart health.
Niacin is also extremely effective in treating atherosclerosis by reducing oxidative stress and inflammation, thus contributing to reducing the risk of cardiac events such as heart attack, angina pectoris or stroke.
2. Contributes to mental health
Another vitamin B3 health benefit is its major role in improving the cognitive functioning of the brain, contributing to the recovery of its cells. In addition, Niacin is used to treat symptoms associated with psychotic conditions, such as hallucinations, amnesia, depression and schizophrenia, as well as to prevent and treat Alzheimer’s disease.
3. Supports joint health
On the other hand, Niacin improves the mobility of the joints, being able to contribute to the treatment of osteoarthritis, thanks to the strong anti-inflammatory properties of vitamin B3. Thus, it can be used effectively to reduce pain and inflammation or to improve joint conditions.
