✅ What Is Vitamin B3?

Vitamin B3 is a water-soluble B-complex vitamin, available in two main forms:

• Niacin (nicotinic acid)

• Niacinamide (nicotinamide)

Both are active in the body and play vital roles in converting food into energy. Your body can also make small amounts of niacin from the amino acid tryptophan (found in protein foods), but not enough to rely on.

💥 What Does B3 Do in the Body?

⚡ 1. Energy Production

• Converts carbs, fat, and protein into ATP (energy)

• Part of NAD/NADP—critical molecules in cellular energy metabolism

🧠 2. Brain & Nervous System Function

• Supports healthy brain function

• Involved in nerve repair and protection

• May play a role in mood and cognitive function

❤️ 3. Cholesterol & Heart Health

• High-dose niacin (as a supplement) can:

  • Lower LDL (bad cholesterol)

  • Raise HDL (good cholesterol)

  • Lower triglycerides

🔔 This effect is dose-dependent and typically used under medical supervision.

✨ 4. Skin Health

• Helps maintain hydrated, resilient skin

• Often used in topical skincare to reduce inflammation and acne

⚠️ Signs of Deficiency

Severe deficiency causes a condition called pellagra, which includes the “3 D’s”:

• Dermatitis – rough, inflamed skin, especially in sun-exposed areas

• Diarrhea – digestive issues, inflammation

• Dementia – confusion, poor memory, irritability
  (And if untreated… a 4th “D”: death 😬)

Milder deficiency symptoms include:

• Fatigue

• Depression or irritability

• Poor concentration

• Mouth inflammation or swelling

🥜 Where to Get Vitamin B3

✅ Top Food Sources:

Food Type

Poultry (chicken, turkey) Rich in niacin

Beef & pork Good sources

Tuna, salmon High in B3

Peanuts Best plant-based source

Mushrooms Especially portobello and shiitake

Whole grains & brown rice Moderate source

Fortified cereals & bread Reliable backup

Liver Very rich

🧠 Your body also converts tryptophan (from eggs, dairy, turkey) into niacin.

💊 Supplements:

• Found as niacin, niacinamide, or inositol hexanicotinate (slow-release form)

• Used therapeutically for:

  • High cholesterol

  • Cardiovascular risk

  • Certain skin or joint conditions

• Common in B-complex formulas

🛑 Can You Get Too Much?

Yes—high doses (1,000–2,000 mg/day) of niacin can cause:

• Flushing – warmth, redness, itching (common and harmless)

• Liver damage (long-term high doses)

• Stomach upset

• Glucose intolerance (in sensitive individuals)

Niacinamide causes less flushing, but also has less cholesterol-lowering power.

🧠 Final Thoughts

Vitamin B3 is your body’s spark generator—fueling energy, protecting skin, and keeping your brain sharp.

To support your levels:

• Eat a varied diet rich in protein and whole foods

• Use supplements carefully under medical guidance

• Be mindful of fortified products and total daily intake