Vitamin B3 (also referred to as niacin) is a B-complex vitamin. It was discovered in 1937 by Conrad Elvenhjem who followed up on previous research into a dietary cure for the disease pellagra and managed to isolate B3 as the cure. The main function of this vitamin is to help the body break down carbohydrates, fats and proteins into an energy source it can use. However, it does a lot more than this. In this article I will be discussing four things you should know about vitamin B3.
1) IT HELPS PREVENT HEART DISEASE:- Vitamin B3 lowers blood levels of triglycerides and low density lipoprotein (LDL) cholesterol. It also increases blood levels of high density lipoprotein (HDL) cholesterol. Whilst triglycerides and LDL cholesterol are not bad in themselves increased blood levels of these two fats often increases your heart disease risk. High levels of HDL cholesterol also help lower your blood levels of LDL cholesterol. Therefore, by regulating the levels of these fats in your blood niacin helps reduce your chances of suffering from heart disease.
2) IT IS A WATER SOLUBLE VITAMIN:- Water soluble vitamins (as the name suggests) are a group of vitamins that dissolve in water. They are quite delicate and because of this extra care has to be taken when preparing foods that contain vitamin B3. Intense heat, light and boiling water can all destroy this vitamin. Also, water soluble vitamins cannot be stored by the body so it is important that you get the recommended daily allowance (RDA) of niacin each day which is 15mg for both men and women.
3) NOT GETTING ENOUGH CAN CAUSE PELLAGRA:- Not getting enough of this vital vitamin can ultimately lead to a condition called pellagra. This is a disease which makes your skin red and rough. It can also make you feel weak and reduces your appetite significantly. If left untreated pellagra causes the four Ds; diarrhea, dementia, delerium and death. Although contracting pellagra is rare this is another good reason for making sure that you get your RDA of vitamin B3.
4) IT CAN BE FOUND IN MULTIPLE FOODS:- Niacin can be sourced from a variety of foods. Foods that are high in protein are your best choice with meat, eggs and peanuts all containing good levels of this vitamin. Certain vegetables also contain high levels of vitamin B3 including greens and mushrooms. Therefore, if you do not currently eat any of the above foods regularly try adding one or two of them to your diet.
I hope this article has given you a greater understanding of vitamin B3 and its importance to your body. Like all the vitamins, B3 helps you perform a number of essential functions and is essential for optimal health.
Author Resource:-
Tom Parker owns and operates a number of useful fitness resources and websites. You can learn more about vitamin B3 and the other twelve vitamins by visiting his websites.
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