Avoiding Niacin Deficiency

Niacin, known as vitamin b3, is a water soluble vitamin derived from the amino acid tryptophan.

It functions in the body as part of the two coenzymes, NAD and NADP. These coenzymes are required by about 200 enzymes in the body.

NAD is involved with the process of turning carbohydrates, protein, fats, and alcohol into energy. NADP is involved with the synthesis of fatty acids and cholesterol.

With fat metabolism, vitamin b3 inhibits production of cholesterol and helps break down triglycerides. Vitamin b3 deficiency at its most extreme is pellagra. Milder vitamin b3 deficiency shows up in the skin, digestive and nervous system.

Niacin can be found in yeast, meat, liver, fish, whole grains (although the niacin in corn and wheat is bound by sugar molecules and not very bioavailable), peas, beans, nuts, leafy green vegetables.

The recommended daily amount of niacin in adults is 16mg per day. The tolerable upper intake has been set at 35 mg/day for adults. Vitamin b3 in food is not toxic in excess. Problems have only occured as a result of toxicity from supplementation or some medication.

More information from the Linus Pauling Institute on niacin here.

Other Vitamin Articles

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• Vitamin b12   
• Vitamin e   
• Vitamin c   
• Vitamin k