RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Vitamin B3 is a water-soluble vitamin, also known as niacin. There are two different forms of niacin being 'nicotinic acid' and nicotinamide (or 'niacinamide'). Niacin facilitates the effective metabolism and energy transfer of glucose and fat in the body, contributing to general health and emotional stability. About half of the niacin used by the body comes from the break down of protein foods eaten, while the other half is gained from foods actually containing niacin.
Niacin deficiency can cause depression, apathy, fatigue, memory loss and headaches. A lack of niacin can lead to a disease called 'pellagra'. This produces what is called the 4 D's of physical signs - diarrhoea, dementia, dermatitis and death. Pellagra was seen in the early 1900's during the Great Depression, when many people in the United States relied on corn as their main food source.
Recommended Daily Intake (RDI)of niacin is about 15 - 20 milligrams (mg). The body usually creates adequate niacin and is complemented by niacin in a person's daily diet.
Overdosing. Eating niacin rich foods does not usually cause toxicity. However, supplementing with niacin can produce health problems resulting in nausea, vomiting, blurred vision, painful hot flushes (known as 'niacin flush'), excessive sweating, liver damage, stomach ulcers, gout, migraines, irregular heartbeat and diabetes. Maximum adult doses are about 35 mg per day.
Large doses of nicotinic acid can be prescribed by some doctors to help treat high cholesterol. However, this needs to be done only under close medical supervision.
Conception, pregnancy and breastfeeding.Niacin contributes to your baby's brain development. Too much niacin during the first 12 weeks of pregnancy may lead to birth defects. Supplementing is not recommended during pregnancy or breastfeeding as the breakdown of protein foods and eating foods with niacin is generally adequate.