Vitamin B3 / Niacin
It is a water soluble vitamin, needs daily replenishment. Niacin supplements are in the form of nicotinic acid and niacinamide. The nicotinic acid helps to prevent cardiovascular diseases.
Action
It helps the body in synthesizing DNA, helps in processing of fat to reduce sugar and release energy from the food. It lowers the amount of cholesterol and triglycerides in the blood.
It also helps to:
It is a water soluble vitamin, needs daily replenishment. Niacin supplements are in the form of nicotinic acid and niacinamide. The nicotinic acid helps to prevent cardiovascular diseases.
Action
It helps the body in synthesizing DNA, helps in processing of fat to reduce sugar and release energy from the food. It lowers the amount of cholesterol and triglycerides in the blood.
It also helps to:
- Keeps skin and nerves stay healthy
- Treat pre menstrual headaches
- Treat pellagra
- Reduce the amount of cholesterol and triglycerides in the blood.
Recommended Dose
Male- 18 mg per day
Male- 18 mg per day
Female-14 mg per day
Pregnant woman- 16 mg per day
Breast feeding mothers- 18 mg per day
Infants -6 mg per day
Children –11 mg per day
Sources
Good sources are meat, fish, pork, salmon, tuna, peanuts, sunflower seeds and beef liver.
Side effects
Over dose of niacin (>2,000 mg per day) damages the liver and causes gastritis with peptic ulcer, nausea, vomiting, abdominal cramps are warning signs of over doze.
Pregnant woman- 16 mg per day
Breast feeding mothers- 18 mg per day
Infants -6 mg per day
Children –11 mg per day
Sources
Good sources are meat, fish, pork, salmon, tuna, peanuts, sunflower seeds and beef liver.
Side effects
Over dose of niacin (>2,000 mg per day) damages the liver and causes gastritis with peptic ulcer, nausea, vomiting, abdominal cramps are warning signs of over doze.
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