Niacin, also known as vitamin B3, is a water-soluble vitamin crucial for overall health and well-being. It plays a pivotal role in converting food into energy, supporting the nervous system, maintaining healthy skin, and promoting proper digestion.
Niacin is found in a variety of food sources, both animal and plant-based. Meat, poultry, fish, legumes, nuts, and seeds are all excellent sources of this essential nutrient. In addition, many whole grains and fortified cereals are enriched with niacin to ensure adequate intake.
Niacin deficiency, also known as pellagra, is rare in developed countries due to the widespread availability of fortified foods. However, individuals with certain medical conditions or dietary restrictions may be at a higher risk of deficiency. Symptoms of pellagra include skin rashes, digestive problems, mental confusion, and fatigue. The recommended daily allowance (RDA) for niacin varies depending on age and gender. Adult men generally require 16 mg daily, while adult women need 14 mg daily. Pregnant and lactating women may require slightly higher amounts.
