Vitamin B3 (Niacin)

Although called vitamin B3, Niacin is not technically a vitamin as it can be made in the body from the essential amino acid tryptophan.

The body needs Niacin for energy production from the digestion of fats, proteins, and carbohydrates.

Food sources: Mushrooms, leafy green vegetables, nuts and seeds, tofu, pulses and beans.

Signs and symptoms of deficiency: weakness, anorexia, indigestion, diarrhoea, anxiety, irritability, sores or rough skin, cognitive difficulties. It is worth noting that deficiency of vitamin B3 is considered to be quite rare in the UK.

Vitamin B3 is known to improve circulation and in high doses is effective in reducing LDL cholesterol and triglycerides. It has an important role in insulin response, making it a helpful vitamin to help support blood sugar regulation.

Vitamin B3 is also known to contribute to the maintenance of normal mucous membranes and skin.

Niacin flush: In some people, supplemental Niacin or excess food consumption of niacin may cause a hot prickly skin flush however this is temporary and harmless. 

Other considerations: When using niacin, it's important to be cautious. Follow the recommended dose to avoid side effects like skin flushing. If you have liver problems, talk to a doctor before taking niacin. Certain health conditions, like diabetes or low blood pressure, require extra care. Niacin can interact with medications, so tell your doctor about all the medicines you take.