What Is Vitamin B3?
Vitamin B3, also known as niacin or PP vitamin, is a water-soluble vitamin that plays a key role in energy production, cell function, and metabolism. It helps convert nutrients into energy, supports overall body function, and is especially important for the nervous system and brain performance. Niacin also promotes healthy skin and accelerates cell regeneration.
Health Benefits of Vitamin B3
Supports heart health: Improves circulation, reduces LDL (bad) cholesterol, and increases HDL (good) cholesterol.
Enhances brain function: Boosts focus, memory, and cognitive performance.
Improves mood: Reduces symptoms of depression and increases serotonin and dopamine levels.
Supports skin health: Improves elasticity and reduces signs of aging like wrinkles.
Relieves headaches: May reduce the frequency and severity of migraines and tension headaches.
Strengthens the immune system: Helps fight inflammation in the body.
PP Vitamin (Niacin) and Energy Metabolism
Niacin is vital for converting carbohydrates, fats, and proteins into energy. It also improves physical endurance and is essential for proper brain and nervous system function.
Vitamin B3 Deficiency and Pellagra
A severe deficiency of B3 causes pellagra, a potentially life-threatening condition. Classic symptoms are referred to as the “3 Ds”:
Diarrhea
Dermatitis
Dementia
Vomiting
Indigestion and stomach pain
Symmetrical skin rashes, redness, itching, and flaking
Painful skin lesions
Swelling in the mouth and throat
Bright red tongue
Apathy, depression, and irritability
Headaches, memory loss, dizziness, or even coma
Risk groups for deficiency include:
Chronic alcohol users
Those with high corn (maize) intake
People with inflammatory bowel diseases or celiac disease
HIV/AIDS patients
Chemotherapy patients
People on isoniazid therapy
General Symptoms of B3 Deficiency
Fatigue
Irritability
If any of these symptoms occur, dietary intake of B3 should be assessed, and medical advice sought if needed.
Foods Rich in Vitamin B3
To maintain proper B3 levels and prevent deficiency, include these foods in your diet:
Liver – 89% DV per serving
Chicken breast – 76%
Regular consumption of these niacin-rich foods supports heart, brain, skin, and overall metabolic health.
Tuna – 71%
Sunflower seeds – 56%
Red meat – 56%
Lamb – 43%
Salmon – 42%
Green peas – 35%
Mushrooms – 16%
Memory loss
Depression and anxiety
Slowed cognitive function
Poor cholesterol balance (high LDL, low HDL)
Mouth ulcers
Digestive complaints
Persistent skin issues
Other symptoms may include: