Vitamin B3 Description

Description:

A water soluble vitamin vital for energy release in tissues and cells. It helps form NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), coenzymes which are involved in the release of energy and food. They help to maintain a healthy nervous and digestive system. Essential for normal growth and for healthy skin.

Food Source:

Meat, oily fish, poultry, bread, potatoes, breakfast cereals, and can be synthesised from tryptophan (an essential amino acid).

Intake:

EU Labelling RDA: 18mg

Deficiency Symptoms:

Loss of appetite, headache, nausea, fatigue, mouth ulcers, dry skin, difficulty in sleeping, poor memory, irritability. A clinical symptom associated with deficiency is pellegra.

Who might Benefit from supplements:

Older people, those with a busy/stressful lifestyle, athletes.

Side Effects/Precautions:

Doses of over 150mg of the nicotinic acid form may cause temporary flushing of the skin in some people. Upper safe level: nicotinamide - 450mg (long term usage); 1500 mg (short term usage). Nicotinic acid - 150mg (long term usage); 500mg (short term usage).