Vitamin B3: Benefits, Deficiency Symptoms and Food Sources

Niacin is a water-soluble vitamin, also known as vitamin B3, as it was the third vitamin in the B group to be discovered. Its former name was vitamin PP, standing for ‘Pellagra Preventive’, as its benefits help prevent pellagra, a disease that can occur in cases of severe malnutrition. There are two main forms of vitamin B3: nicotinamide and nicotinic acid. Although they differ slightly in use and effects, they share similar metabolic functions and come from the same dietary sources.

How does it differ from niacinamide?

Niacinamide is simply another name for nicotinamide, one of the two main forms of vitamin B3. Unlike nicotinic acid, it does not cause hot flushes and is commonly used in dermatology for its soothing and restorative properties.

How does our body produce it?

Vitamin B3 is produced by the body from tryptophan, an essential amino acid obtained through diet. Its conversion into niacin requires several cofactors, including vitamin B6, riboflavin (B2), and iron. However, this process is inefficient: it takes about 60 mg of tryptophan to synthesise 1 mg of vitamin B3, making dietary niacin essential.

Vitamin B3 offers a wide range of health benefits:

• Lipid-lowering effect and cardiovascular protection: It helps reduce blood lipids by regulating cholesterol and triglycerides.

• Antioxidant and brain-protective properties: It protects neurons from wear and tear, thereby preserving memory and learning ability and reducing the risk of neurodegenerative diseases such as Alzheimer’s or Parkinson’s.

• Improved vitality: By supporting energy production, it boosts everyday vitality and endurance during sporting activities.

• Anti-inflammatory action: It helps to minimise the appearance of redness and other skin reactions, helping to maintain healthy skin.

• Digestive support: It aids in the production of digestive enzymes and helps metabolise toxic substances, reducing the strain on the liver and promoting optimal digestion.

• Skin health: It improves hydration and protects the skin from damage caused by free radicals, thereby delaying premature ageing.

• Hair health: By improving blood circulation, vitamin B3 also offers benefits that promote hair density and help reduce hair loss.

Vitamin B3 helps to:

• Maintain normal energy metabolism: Niacin plays a part in the metabolism of nutrients – fats, carbohydrates and proteins – enabling them to be converted into energy sources that the body can use.

• Support the nervous system: It enables the synthesis of neurotransmitters such as serotonin and dopamine, which are essential for regulating mood and cognitive functions, and for the transmission of nerve signals between cells.

• Maintain healthy skin: Vitamin B3 has anti-inflammatory properties that help improve the appearance of the skin by helping to reduce fine lines, dark spots and redness, and to regenerate skin cells damaged by oxidative stress.

• Protect cardiovascular health: At high doses and only on medical prescription, vitamin B3 helps regulate levels of ‘good’ and ‘bad’ cholesterol, which are essential for heart function.

Vitamin B3 is mainly found in lean meats (chicken, turkey), oily fish (tuna, salmon), whole grains and pulses such as lentils. Nuts, seeds and certain vegetables, such as mushrooms and potatoes, are also good dietary sources of niacin.

Vitamin B3 deficiency can occur with malnutrition, intestinal absorption disorders, or a very low-proteindiet. An unbalanced diet, chronic alcoholism or conditions such as Crohn’s disease and ulcerative colitis can limit the absorption of vitamin B3. Deficiencies in tryptophan, a precursor of niacin, can also contribute to this deficiency.

If you have an insufficient intake of niacin, you may experience symptoms such as fatigue, digestive problems, skin lesions and, in severe cases, a condition known as pellagra, characterised by neurological and skin disorders.

To reap the full benefits of vitamin B3, aim for a varied and balanced diet that includes sources rich in protein and niacin. Wholemeal products, pulses and staying well-hydrated will support optimal absorption.

The recommended daily intake ranges from 14 to 18 mg for adults.

People with severe liver disease or an active stomach ulcer should not take niacin supplements.

Side effects of excessive doses include skin redness, headaches, hot flushes, nausea and, at very high doses, liver damage.

Always consult a healthcare professional before starting treatment, particularly if you have liver disease, ulcers or diabetes.

Eat a balanced diet that includes foods rich in vitamin B3 to help prevent deficiency. If you have persistent fatigue, skin problems or difficulty concentrating, speak to your doctor. They can assess whether you have a deficiency and advise you on whether supplements are appropriate.

After completing a Master’s degree in Management, Christine spent 20 years working for leading companies in the food supplement and natural cosmetics sectors. She then turned her passion for nature into a career. Today, she practises naturopathy for people and animals, as well as sophrology, and mentors aspiring naturopaths and sophrologists at various schools.