What Does Vitamin B3 Do?

Vitamin B3, also known as niacin, is an essential nutrient that plays a central role in maintaining energy, supporting the nervous system, and keeping skin healthy. Like other B vitamins, it is water soluble, which means it is not stored in large amounts in the body and needs to be replenished regularly through food or supplements. Niacin is also unique because it can be made in small amounts from the amino acid tryptophan, which is found in protein-rich foods. Despite this, diet remains the most reliable way to ensure that your body gets enough of this important vitamin.

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Energy and Metabolism

One of the main jobs of vitamin B3 is to help release energy from the food we eat. It plays a part in hundreds of enzymatic reactions in the body, particularly those linked to the breakdown of carbohydrates, fats, and proteins. This process allows the body to convert nutrients into usable energy that fuels everything from physical activity to brain function. Without enough niacin, the efficiency of these metabolic processes may decline, leading to fatigue or difficulty concentrating.

Skin, Nervous System, and Psychological Health

Vitamin B3 contributes to the maintenance of healthy skin, helping to support a smooth and resilient appearance. It is also important for the normal functioning of the nervous system, where it helps nerve cells to communicate effectively. Alongside this, niacin plays a role in supporting psychological function. Adequate levels are associated with clearer thinking and mood regulation, showing how closely nutrition and mental wellbeing are connected.

Cholesterol and Heart Health

Niacin has long been studied for its effects on cholesterol levels. It can help raise levels of high-density lipoprotein, often referred to as the "good" cholesterol, which assists in removing excess fats from the blood. Although high-dose supplements are sometimes prescribed for managing cholesterol, these are medical treatments rather than nutritional supplements and should only be used under professional supervision. For everyday wellbeing, the focus should be on maintaining healthy levels of niacin through a balanced diet or multivitamin.

Dietary Sources of Vitamin B3

Niacin is widely available in foods, which makes it relatively easy to obtain as part of a balanced diet. Good sources include poultry, beef, and fish such as tuna or salmon. Whole grains, nuts, and seeds also provide niacin, while fortified breakfast cereals can make a useful contribution. Because the body can also make small amounts from tryptophan, eating a diet that includes protein-rich foods such as eggs, dairy, or legumes can further support niacin levels.

Daily Requirements and UK Guidance

In the UK, the recommended daily intake of vitamin B3 is around 16.5 milligrams for men and 13.2 milligrams for women. During pregnancy and breastfeeding, requirements are slightly higher to meet the needs of both mother and baby. Most people can achieve these levels through a balanced diet, but supplements may be helpful in cases where dietary intake is low. Because vitamin B3 is water soluble, any excess that the body does not need is excreted naturally, making it generally safe at recommended levels.

Signs of Deficiency

Severe deficiency of niacin is rare in the UK, but mild deficiencies can occur in people with very restricted diets. Symptoms can include fatigue, poor concentration, irritability, and skin problems such as dryness or rashes. A more serious condition known as pellagra, which includes diarrhoea, dermatitis, and cognitive changes, is linked to severe deficiency but is extremely uncommon in countries where diets are varied. Ensuring a steady intake of niacin through food or supplements helps protect against these issues.

Vitamin B3 in Multivitamins

Many multivitamin supplements include vitamin B3, often alongside the other B vitamins that work together to support energy and overall wellbeing. This can be particularly useful for people who do not always have a varied diet or who are looking for an easy way to cover their daily nutritional needs. By ensuring a consistent intake of niacin, multivitamins can help reduce the risk of gaps in the diet and support both physical and mental energy throughout the day.

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