What is Niacin? (Vitamin B3), deficiency symptoms, causes, foods rich in Niacin, RDA Niacin

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Recommended Daily Allowance Niacin

Age	US mg/day	Age	India mg/day
Infants 0 to 6 months	2	Infants 0-6 months	710 ug
Babies 7 to 12 months	4	babies7-12months	650 ug
Children 1 to 3 years	6	Children 1-3 yrs	8
Children 4 to 8 years	8	Children 4-6 yrs	11
Children 9 to 13 years	12	Children 7-9 yrs	13
Boys and men-14 +	16	Boys 10-12 yrs	15
Girls and women-14+	14	Boys 13-15 yrs	16
Pregnant and lactating females will require more and should check with their Health care professional.		Girls 10-12 yrs	13
		Girls 13-15 yrs	14
		Man sedentary worker	16
		Man moderate worker	18
		Man heavy worker	21
		Woman sedentary worker	12
		Woman moderate worker	14
		Woman heavy worker	16
		Pregnancy and lactation	+2

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User Comments

09 August, 2011 | Vijayalakshmi Iyengar | Reply

Studies have shown that Lp(a)-a type of protein is usually higher in patients with coronary artery disease. Niacin supplementation seems to not only to lower Lp(a) levels but also increases levels of HDL (good)cholesterol.
However a few more conclusive studies are required to study the link between Lp(a) levels and heart diseases

11 July, 2011 | Shakti | Reply

On seeing the extensive role of Niacin in our body, I am a little worried as foods in India are not fortified with Niacin as in the West. As long as I was there I was using processed foods but here I eat mainly fresh foods. Could you please tell me how I can ensure that I am getting sufficient Niacin in my daily diet?
I would also like to know if there are any symptoms we need to watch out for if we have a mild deficiency of Niacin?

12 July, 2011 | Poonam | Reply

Dear Mr Shakti
Niacin deficiency is not very common in people eating a normal healthy balanced diet.Symptoms of deficiency include skin lesions, mouth ulcers,distention in the abdomen,nausea, diarrhea, memory loss and confusion.
If in doubt ever, it is best to check with your physician.

12 July, 2011 | Meghan | Reply

I take 2 grams of niacin every day. Niacin can raise HDL by 15 to 35 percent. This makes niacin, a simple B vitamin, more effective than any cholesterol drug ever invented.

13 July, 2011 | Vijayalakshmi Iyengar | Reply

Yes Megan, Niacin can raise your good cholesterol by 15-35%. However its always good to let your primary physician prescribe the supplements instead of indiscriminately taking them or at least keep him /her informed on what supplements you are on in case of sudden allergies or toxicity.
Vijayalakshmi Iyengar
Sr.dietitian, NutritionVista.com

12 July, 2011 | Vijayalakshmi Iyengar | Reply

Dear Shakti
If a person eats a well balanced diet, there will be no chance for any deficiency normally.However as Niacin (vitamin B2) is a water soluble vitamin, foods rich in B2 need be eaten everyday.
On the flip side, in connection with fortification of most foods with niacin, there is a study that shows that probably it is one of the reasons contributing to Obesity in the US.
http://www.physorg.com/news193572389.html
So let us all focus on eating well, holistically ..in short a balanced diet.. everyday.
Vijayalaksmi Iyengar
Sr.Dietitian, NutritionVista.com

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