Vitamin B3: Benefits, Deficiency Symptoms, and Recommended Amounts
Introduction:
Vitamin B3, also known as niacin, is a water-soluble vitamin that plays a crucial role in various biological processes in the body, including skin health, digestion, and brain function.
Benefits of Vitamin B3:
Vitamin B3 offers several health benefits to the body, including:
Symptoms of Vitamin B3 Deficiency:
A deficiency of vitamin B3 can lead to various symptoms, including:
Recommended Amounts of Vitamin B3:
Recommended vitamin B3 amounts vary based on age groups, as shown in the following table:
| Age Group | Recommended Amount (mg/day) |
|---|---|
| Infants (0-6 months) | 2 |
| Infants (7-12 months) | 4 |
| Children (1-3 years) | 6 |
| Children (4-8 years) | 8 |
| Children (9-13 years) | 12 |
| Males (14 years and older) | 16 |
| Females (14 years and older) | 14 |
| Pregnant | 18 |
| Breastfeeding | 17 |
Here's a passage on how to get enough vitamin B3:
Vitamin B3, also known as niacin, is a water-soluble vitamin that plays a crucial role in various biological processes in the body, including skin health, digestion, and brain function.
Vitamin B3 can be obtained from a variety of food sources, including:
Vitamin B3 can also be obtained from dietary supplements. However, it's important to consult a doctor before taking supplements, especially if you have any specific health conditions.
Here are some tips to ensure sufficient intake of vitamin B3:
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