Better metabolism, better digestion, and an in-sync melody of the vitamins and minerals within can help the dieter reach their weight loss goals a bit quicker and safer. Keep in mind that vitamins should be obtained from natural food sources and vitamin supplements are just that - a safety net to help the body meet the daily requirements. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Vitamin B3 , Niacin and Weight Loss, Vitamin B3 Nutrition, Best Food Sources for Vitamin B3

A healthy diet incorporates essential vitamins and minerals which can assist the dieter with better weight loss results. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Vitamin B3 Daily Recommended Amount mg/d (daily milligrams):

Infants & Children:


0 to 6 months old - 2


7 to 12 months old - 4


1 to 3 years old - 6


4 to 8 years old - 8

Males:


9 to 13 years old - 12


14 to 18 years old - 16


19 to 30 years old - 16


31 to 50 years old - 16


51 to 70 years old - 16


Over 70 years old - 16

Females:


9 to 13 years old - 12


14 to 18 years old - 14


19 to 30 years old - 14


31 to 50 years old - 14


51 to 70 years old - 14


Over 70 years old - 14

Pregnancy:


14 to 18 years old - 18


19 to 30 years old - 18


31 to 50 years old - 18

Lactation:


14 to 18 years old - 17


19 to 30 years old - 17


31 to 50 years old - 17

Natural Food Sources Containing Vitamin B3:

Lean meat, chicken breast, turkey breast, fish & seafood, kidney, liver, rhubarb, avocado, figs, dates, prunes, free range eggs, milk products, brown rice, white wheat, brewer's yeast, wheat germ, barley, roasted peanuts.

Vitamin B3 Nutrition Benefits for the Body:

General -Healthy skin and digestive tract.

Therapeutic Uses for Vitamin B3: Often used as a detoxifier. Aids in digestion; improves circulation, regulates blood pressure and cholesterol. May alleviate migraine headaches.

Vitamin B3 Deficiency Symptoms:

Diarrhea, skin may be red, itchy or inflamed (dermatitis), hands may be chapped, digestive problems, ulcers or canker sores may be prevalent in the mouth, tongue may have a white coating, be brilliant red, painful, swollen, red on the tongue tip and tone sides.

Vitamin B3 deficiency symptoms may also include any of the following: depression, irritability, anxiety, no sense of humor, hands go numb, hands and feet may experience burning sensation, insomnia.

Vitamin B3 Offenders:

- Heating
- Processing

Health Warnings for Vitamin B3:

Heavy alcohol drinkers, individuals who take sleeping pills on a regular basis, and women using certain types of birth control are at an increased risk for Vitamin B3 - Niacin deficiency..

Health Notes Regarding Vitamin Deficiencies:

Fad dieting, fasting, liquid dieting and yo yo dieting may effect your body's balance and leave the dieter deficient in certain vitamins and minerals. In that event, it will be more difficult to drop pounds and to feel like exercising due to fatigue. If you have been dieting for a long period of time and feel under the weather, or like you are locked in a mental fog, get with your doctor for a professional evaluation.

Vitamins & Minerals That Affect Weight, Weight Loss, Weight Maintenance & Overall Health

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Vitamin B3 - Niacin - Reference Guide for Daily Nutrition