Known as niacin, B-3 helps with producing energy from food (sugars and fats); keeps skin, nerves and digestive system healthy.
How Much: RDA = 16 mg for men; 14 mg for women.
Too Much: UL = 35 mg from supplements, although some doctors prescribe higher doses as a treatment to reduce cholesterol and triglyceride levels.
Too Little: Rare: symptoms include dermatitis, diarrhea and dementia.
Foods: Chicken, tuna, turkey, fish, beef, beans, yeast, peanut butter and salmon.
Interactions: Diabetes medications; some cholesterol medications.
Research Note: Studies link diets rich in vitamin B-3 with a decreased risk of Alzheimer’s disease and atherosclerosis, due to improvement of inflammatory markers and lipoproteins.
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