VITAMIN B3 (Niacin)
Niacin is necessary to your circulatory system for proper and/or improved circulation. The body’s nervous system makes great use of niacin within it’s functioning and it can be helpful with mental illnesses or as a memory enhancer. B3 works in the digestive system to break down of carbohydrates, fats and proteins and there is some evidence that it can lower cholesterol. In your stomach, niacin helps in the production of hydrochloric acid (remember?, the stuff that digests your food) and is involved in the normal secretion of bile and other stomach fluids. Not feeling sexy lately? Well, another function of B3 is in the synthesis of sex hormones. It’s also important for healthy skin.
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SOURCES
Best sources include beef liver, brewer's yeast, broccoli, carrots, cheese, corn flour, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes, wheat germ and whole wheat products. Some herbs that contain B3 are alfalfa, cayenne, chamomile, chickweed, eyebright, licorice, parsley, peppermint, raspberry leaf rose hips and slippery elm.
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DEFICIENCIES
A deficiency of B3 can cause canker sores, mental problems, depression, diarrhea, dizziness, fatigue, bad breath, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness skin erruptions and generalized inflammation.
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CAUTIONS
When you first start taking B3, it is common to experience a flushing of the skin or a red rash along with a tingling sensation. These are harmless side effects and usually only last a few minutes. It is not a good idea to use niacin supplements if you are pregnant, suffer from diabetes (may elevate blood sugar levels), glaucoma, gout, liver disease, or peptic ulcers. Amounts over 500mg daily have shown to cause liver damage over a prolonged period of time.
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