Vitamin B3 (Niacin, Nicotinic acid or Nicotanamide) is involved in general metabolism. Deficiency can lead to irritability, Memory Loss and dementia, Dermatitis and Headache.
Meat, fish, pulses, wholegrains, offal, nuts
Many forms, usually in combination with other B vitamins
Children 3-12 mg
Women 12-14 mg
Lactating mothers 14-16 mg
Men 15-18 mg
Maximum under 100 mg a day
Moderate to high doses may alter liver function tests and can aggravate Diabetes and cause Depression. High doses may cause actual liver damage. These effects wear off after stopping the supplements. It can also cause uncomfortable flushing of the shin, but this usually passes off.
N.B. The B3 in maize corn has to be liberated with alkali or hot ash before it is available to the body.
Dosages advised are deliberately on the safe side and may not be high enough to give benefit, but it is recommended that higher dosages should only be taken under the care of a practitioner experienced in nutritional medicine.
Side Effects refer to effects of much larger doses on the whole than those recommended here.
* for explanation, please see Introduction to Nutritional Supplements