Niacin or B3

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Niacin (Vitamin B3) By Ben Kim, D.C. Niacin, also known as vitamin B3, is a water soluble B vitamin that actually refers to two similar compounds called nicotinic acid and nicotinamide. The term niacin was created in order to prevent people from confusing these two compounds with nicotine, the drug found in tobacco. What Does Niacin Do In Your Body? Through the action of coenzymes called nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), niacin allows your body to convert the carbohydrates, fat, protein, and alcohol that you consume into

energy Niacin helps your body synthesize needed fatty acids, cholesterol, and hormones Niacin helps your body create its red blood cells The following chart lists several healthy food sources of niacin: Whole Food Sources Serving Niacin (mg) Organic chicken - light meat 3 ounces 10.6 Wild salmon 3 ounces 8.5 Organic turkey - light meat 3 ounces 5.8 Organic peanuts or peanut butter 1 ounce 3.8 Grass-fed beef 3 ounces 3.1 Potato 1 medium 2.7 Lentils 1 cup (cooked) 2.1 Lima beans 1 cup

(cooked) 1.8 Whole grain bread 1 slice 1.1 Signs Of A Niacin Deficiency A thick, scaly, dark rash on areas of your skin that are regularly exposed to sunlight - presents itself bilaterally Development of a bright red tongue Unexplained vomiting and diarrhea Unexplained neurological symptoms, the most common of which are memory

loss, disorientation, depression, apathy, fatigue, and headache A combination of most or all of the symptoms listed above can be diagnosed as a condition called pellagra, which equates with a severe, late stage niacin deficiency. If left untreated, pellagra will almost certainly lead to an early death. Pellagra and even early stage niacin deficiency are both extremely rare in developed countries. Not only do most people in developed countries eat enough foods that contain niacin, they also consume adequate amounts of an amino acid called tryptophan, which is plentiful in protein-dense foods and can be converted to niacin in the body. Two groups of people who are at risk of suffering from a niacin deficiency are: Those

whose diets are extremely poor and deficient in overall calories and micronutrients. Those whose diets are very low in protein and who rely on corn and/or cornmeal as a staple. Niacin and tryptophan that are naturally found in corn are not well absorbed by humans. The exception to this rule is if the corn is exposed to an alkaline solution prior to being eaten - this step unbinds niacin from corn and makes it readily available for absorption by humans. A good example of this is the soaking of corn in a lime solution before making traditional corn tortillas in Mexico. Recommended Dietary Allowance (RDA) for Niacin Life Stage Age Males (mg NE*/day) Females (mg NE/day) Infants 0-6 months 2 (AI) 2 (AI) Infants 7-12 months 4 (AI) 4 (AI) Children 1-3 years 6 6 Children 4-8 years 8 8 Children 9-13 years 12 12 Adolescents 14-18 years 16 14 Adults 19 years and older 16 14 Pregnancy all ages - 18 Breastfeeding all ages - 17 *NE, niacin equivalent: 1 mg NE = 60 mg of tryptophan = 1 mg niacin AI = Adequate Intake Toxicity Because niacin is a water-soluble B vitamin, excess intake is usually excreted by the kidneys. Most clinicians agree that up to approximately 1,000 mg of niacin per day for therapeutic purposes is safe. Consuming more than this amount may cause liver damage and possibly hyperuricemia, a condition whereby uric acid rises in the blood and increases the risk of developing gout. Suzi What is a weed? A plant whose virtues have not yet been discovered. health/ http://suziesgoats.wholefoodfarmacy.com/ http://360./suziesgoats

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