| Gender | Age | Intake |
|---|---|---|
| 0-6 months | Male | 2 mg/day |
| 0-6 months | Female | 2 mg/day |
| 7-12 months | Male | 4 mg/day |
| 7-12 months | Female | 4 mg/day |
| 1-3 years | Male | 6 mg/day |
| 1-3 years | Female | 6 mg/day |
| 4-8 years | Male | 8 mg/day |
| 4-8 years | Female | 8 mg/day |
| 9-13 years | Male | 12 mg/day |
| 9-13 years | Female | 12 mg/day |
| 14 years and older | Male | 16 mg/day |
| 14 years and older | Female | 14 mg/day |
| Pregnant women | Female | 18 mg/day |
| Lactating women | Female | 17 mg/day |
This vitamin is also called niacin or vitamin PP. But in some countries the name “vitamin B3” is not used for niacin and denotes pantothenic acid. Take this into account in order to avoid confusion. Niacinamide, which is a form of B3, is often included in various complex supplements.
Niacin is essential for normal metabolism of sugars and fats in the human body. It helps to maintain proper function of cells. Vitamin B3 is found in various enzymes, promoting cell respiration. It normalizes work of the stomach and pancreas.
Nicotinic acid has a beneficial effect on the skin, nervous system, mucous coat of stomach, cardiovascular system, eyesight, blood supply and pressure.
Vitamin B3 is widely used for lowering high cholesterol levels and treating numerous health issues, like dizziness, diarrhea, migraines, blood circulations conditions, skin problems, alcohol dependence, Alzheimer’s disease, schizophrenia, pellagra, memory loss, and many others.
If your menu is healthy and balanced, you will hardly have niacin deficiency. It occurs in people suffering from alcoholism or some types of tumors. Sometimes lack of niacin can happen in persons with poor diet and old people. Its hypovitaminosis causes dizziness, insomnia, lack of appetite, headaches, irritability, constipation, paleness, and tachycardia.
Prolonged deficiency can lead to pellagra, characterized by diarrhea, ear noise, skin irritation, asthenia, dementia, and high pressure. Now this disease is rare because many foods are fortified with vitamin B3.
For most people, niacin is safe, but sometimes it can cause itching, burning, headaches, and redness of the skin. This flushing reaction can be reduced by taking aspirin before having a dose of vitamin B3.
Niacin can also produce other side effects, like dizziness, stomach upset, or intestinal gas.
Niacin is well-absorbed from most foods and supplements, because it is easily dissolved in liquids.
Be careful with vitamin B3 if you have allergies. It can make their symptoms more severe.
Niacin can increase levels of blood sugar. Thus diabetics should check their sugar cautiously when they take B3.
Try avoiding niacin if you suffer from low blood pressure, liver disease, kidney disease, intestinal or stomach ulcers.
Do not drink alcohol when you take niacin, as it can worsen flushing reaction.