Vitamin B3, also known as Niacin an essential vitamin for a healthy mind, gut and skin. Niacin is one of the four water-soluble B vitamins and is probably the most foundational B vitamin in all of energy metabolism. Let’s look at the Magical Niacin!

What does Niacin do?

Niacin is important everywhere for everything, but especially to the brain, gut, and skin.

Recognizing Niacin Deficiencies

How to Get Niacin From Food

Getting Niacin from Protein

Making Niacin from protein ain’t easy. Making it from protein requires iron, riboflavin, and vitamin B6. In men, the ability to convert protein to Niacin might just be a way of getting rid of excess protein but is not well proven pathway.

Niacin is unique among the vitamins in that at least part of the body’s requirement for it can be met through synthesis from an amino acid (tryptophan): the conversion of 60 mg tryptophan produces 1 mg of Niacin.

Coffee, Grains, and Seeds

Sugar and fat don’t have Niacin. The more sugar and fat you eat, the more food you need to get the required Niacin.

Water-soluble vitamins are mostly destroyed during boiling and by heat (although Niacin is stable to heat). More significantly,the processing of grains removes almost all of B1, B2, B3, which is the reason why fortification has been widely practised for the last 100 years.

Other Causes of Deficiency

Deficiency isn’t just about diet. Here are a few other things that cause deficiency:

Niacin Supplements

Niacin can be toxic. In fact, enough Niacin can cause liver failure in humans. High doses of any form of Niacin will put a tax on the methylation system. There are different Niacin supplements but not in the scope of this post.

Key Takeaways

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