Vitamin B3 (niacin) is part of the vitamin complex B which plays a vital role in the metabolic processes within the body. More than 400 enzymes need the vitamin B3 in order to function properly and store energy on the system. Aside from that, the vitamin complex B is essential for a healthy skin, hair, eyes as well as proper functioning of the overall nervous system.

Deficiency in Vitamin B3

Deficiency in vitamin B3 is usually a result of an unhealthy diet or diet poor in amino acids. Other reasons that might lead to deficiency in vitamin B3 can be:

Carcinoid syndrome

Morbus Hartnup

Not consuming enough tryptophan

Chronic alcohol consumption

Prolonged usage of tuberculosis drugs

People with chronic diseases

HIV-positive people

Consuming antidepressants as well as other specific drugs

How to recognize a deficiency in vitamin B3?


Well for starters, deficiency of vitamin B3 can cause several symptoms such as:




Problems digesting food

Oral ulcers


The best way to prevent vitamin B3 deficiency is to have a healthy diet. You can implement various vitamin B3 containing foods in your diet, and if you can’t you can always take it in supplement form. This way, you’ll prevent serious health issues and maintain shiny and strong skin, hair as well as a healthy body.

Foods rich in Vitamin B3

Recommended daily dose of Vitamin B3

Here is a list of the daily recommended doses of vitamin B3 depending on age and sex:

Children (1-13 years)/2-12 mg

Teenage Girls (14-18 years) 14 mg

Teenage Boys (14-18 years) 16 mg

Adult women (19 + years) 14 mg

Adult men (19 + years) 16 mg

Pregnant women – 18 mg

Vitamin B3 Fights Bad Cholesterol, Heart Diseases and Diabetes

Vitamin B3 can help you in the case of:

 Bad Cholesterol


Research has shown that vitamin B3 increases the amount of good cholesterol and lowers the bad cholesterol into the blood.



The immune system confuses the pancreas cells that create insulin and attack them as well. It is thought that vitamin B3 protects these cells for a period of time (Diabetes 1). In the case of Diabetes type-2, vitamin B3 helps in lowering the amount of ad cholesterol, which is why it is recommended to always maintain healthy vitamin B3 levels. However be sure to consult with a doctor

Heart Diseases

heart-disease-and-arthritis People who suffer from atherosclerosis have an increased risk of suffering heart attack. But with help of vitamin B3 the progression of the disease is slowed down.

Although it is still being researched, alongside the health issues mentioned above that vitamin B3 can help, it can also help people suffering from Alzheimer’s disease, osteoarthritis, acne and other.

Note:  Overconsumption of vitamin B3 can lead to headaches, gastrointestinal problems, fatigue as well as other health issues. Therefore it is highly important that you consult with a doctor before you start taking vitamin B3.