Vitamin B3
Vitamin B3 also referred to as Niacin is a water soluble vitamin. In a solid form, it is a white powder. Common sources of Vitamin B3 are the chicken, fish, cooked dried beans and peas, brewer's yeast, wheat bran, peanuts, beef, and whole grain wheat products.. Whilst Vitamin B3 is available in grains, there is not much available for absorption so it is not the best source. Like other B group vitamins, Vitamin B3 helps create energy in the body through the metabolism of carbohydrates. Vitamin B3 helps synthasise hormones, repairs damages to cells, and is essential for regular nervous system functioning.
Deficiency is not common in the western world, but there are still some groups that are at risk of Vitamin B3 deficiency.
If you have a deficiency of Vitamin B3, it can have a drastic effect every part of the body. Some of the symptoms that you may experience from a Vitamin B3 deficiency include:
Effects on the brain and nervous system - If you don't have enough Vitamin B3 in your diet, you could feel depression, anxiety, confusion and even dementia. You may also feel irritability, lethargy and general weakness.
Effects on the gastrointestinal system - A deficiency of Vitamin B3 could lead to a sore mouth and tongue. It could also lead to an inflamed intestine and diarrhea.
Pellagra Disease - A deficiency of Vitamin B3 can lead to Pellagra Disease. This is characterized by three major symptons- diarrhea, dementia and dermatitis.
If you have an excessive amount of Vitamin B3 in your diet, it is possible to feel toxic side-effects. Some of these possible side effects include- vomiting and nausea, tingling, burning, itching and blurred vision.