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					vitamin B3 (niacin)

food sources               poultry, organ meats                            fish: tuna, salmon, halibut, sardines
                           milk, eggs                                      dried beans, peanuts, whole grains
                           avocados, mushrooms, asparagus                  sea vegetables: sea weeds
                           can be made from the essential amino acid: tryptophan


why we need it             used in making red blood cells                          helps break down protein, fat
                           provides support for tissues                            used in making hormones
                           healthy teeth and gums, skin                            used in carbohydrate metabolism


deficiency                 pellagra: dermatitis (inflamed skin), diarrhea, dementia (degraded mental processes), death
                           skin sensitivity to light is the first sign        nausea, vomiting, indigestion
                           skin: rough, dry, thick, dark pigments             fatigue, weakness, sleeplessness
                           bad breath, weak gums                              tremors, anxiety


toxicity                   niacin flush: red, itchiness, warmth                    possibly irritates the gastrointestinal tract


additional notes           niacin is fairly stable and is minimally affected by light and heat
                           tryptophan deficiency can worsen/increase the risk of a vitamin B3 deficiency


interactions               some broad-spectrum antibiotics, tricyclic antidepressants, certain cholesterol-lowering
                            drugs, some drugs for Parkinson’s Disease, oral contraceptives
                           always check with a medical doctor for possible drug interactions before taking supplements


intake                                      Age                                     Recommended daily allowance (RDA)
                                          1-3 yrs                                                 6 mg
                                          4-8 yrs                                                 8 mg
                                          9-13 yrs                                                12 mg
                                          14+ yrs                                      males: 16 mg, females: 14 mg


material in this sheet is intended for information purposes only and should not replace the advice from a healthcare professional

				
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