VITAMIN B3 (NIACIN)
> niacin (or vitamin B3) is in most multivitamins, but most people get enough from food (meat, fish, and nuts).
> makes NAD and NADP, used for energy.
> releases prostaglandins (help blood vessels widen) - improve blood flow and reduce BP.
> helps protect skin cells from sun damage.
> lowers triglycerides and increases "good" cholesterol (removes "bad" cholesterol).
> reduces arthritic pain (body unable to absorb >250 mg at a time => take smaller rather than one large dose per day).
> brain fog and some psychiatric symptoms are associated with niacin deficiency
> deficiency symptoms include [1] rash, [2] bright red tongue, [3] fatigue, [4] vomiting, [5] circulatory problems, [6] depression, [7] headache.
CAUTION:
!! no danger in consuming niacin from food but supplemental doses can cause nausea, vomiting, and liver toxicity.
!! don’t take supplements if you have liver, gallbladder or kidney disease, stomach ulcers or diabetes.
!! one side effect, niacin flush, can occur if taking > 30 mg in a single dose. It may be accompanied by a headache or low blood pressure.
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