Niacin (B3) occurs in two forms, niacinamide and nicotinic acid, and is important for the overall health of the nervous system and the brain. Niacin also plays a vital role in the synthesis of sex hormones, enhances circulation, assists in energy production, and aids the body in flushing out toxins. Niacin can also be useful in reducing cholesterol and other body fats, and as a protective agent for the heart.
The body manufactures niacin when it has an adequate supply of the amino acid tryptophan, along with enough iron and vitamins B1, B2, B6, and C to assist in the conversion process. The richest food sources of niacin are organ meats, fish, poultry, peanuts, legumes, eggs, milk, and cheese. Long-term niacin deficiency can result in pellagra, which affects every cell in the body and can lead to symptoms of dementia, diarrhea, and dermatitis. Other signs of deficiency include skin sensitivity to light, gastrointestinal disorders, fatigue, headache, insomnia, irritability, memory loss, and emotional problems.
