Vitamin B3, also called niacin, is an important factor in maintaining healthy cholesterol levels in your body. It also minimizes your risk of heart disease, and helps you to maintain healthy sugar levels in your body. You usually don’t require vitamin b3 as a supplement because it is uncommon for people in developed countries to be unable to get the amount they need from the foods they eat.
However, in some cases, you may be mildly niacin deficient. This can cause fatigue, canker sores, vomiting, depression and poor circulation to occur. There are cases of severe niacin deficiency, which is called pellagra. In the case of pellagra, the symptoms most commonly reported are digestive problems, inflamed or flaky skin, diarrhea, and mental impairment or fuzziness. Here we’re talking all about vitamin B3 dosage and RDA.
Vitamin B3 RDA
Your RDA, or recommended dietary allowance, is the amount of nutrients and calories that you need to ingest in order to maintain good overall health. Keep in mind, these amounts are based on the premise that a person is in good health currently, and any health concerns should be addressed with your GP.
The vitamin B3 dosage that is recommended varies for men and women. The recommendation is also different for children under 14, and women that are pregnant or breastfeeding. For men over 14 years of age, the RDA is 16 mg per day. For women over 14 years of age, the RDA is 14 mg per day. Children under 14 have a varying RDA that depends on their age. The vitamin B3 RDA for children under 14 can be anywhere from 2 to 16 mg per day.
Women that are breastfeeding should have 17mgs per day. Women that are pregnant should have 18mgs per day. The max RDA for niacin is 35mg and that amount shouldn’t be exceeded. Unlike some of the other B vitamins, niacin has the potential to damage your liver if too much niacin is ingested, especially if there is preexisting damage to the liver.
How Much Vitamin B3 Should You Take
When it comes to supplementing niacin, your vitamin B3 dosage should be determined by your GP. In the case of using niacin to lower your cholesterol, you should check with your GP to determine if niacin in conjunction with lipids could be of benefit to you. Niacin boosts good HDL cholesterol and lowers your triglycerides, so it has often been used in the treatment of high cholesterol.
Using niacin supplementation to normalize lipid levels is a common practice. However, this type of niacin supplementation requires close interaction with your GP so that your levels can be monitored closely. Do not attempt to self-treat your cholesterol with niacin supplementation, consult with your GP prior to beginning a niacin supplementation program.
In some cases, niacin has also been used to treat children developing insulin dependent diabetes. A vitamin B3 dosage of 100 mg to 200 mg are used to supplement and treat the effects, based on their age and weight. This treatment is monitored very closely by their GP.
Should You Take Vitamin B3 Supplements
Vitamin B3 supplements come in varying sized doses, and you will often see the formula marked “flush free”. This is because when you ingest high levels of niacin, your skin will become red and hot, and can sometimes become itchy. This is referred to as a niacin flush. The niacin flush usually lasts less than an hour.
Should you take vitamin B3 supplements? In most cases, the answer is it depends. You should be receiving all of the niacin your body needs in the food that you eat. The exceptions to that would be those with eating disorders, or other very specific reasons that severely restrict their diets.
Some women take niacin supplements for their skin. It does lend a healthy glow and overall radiant appearance to your skin. You should consult your physician if you are trying to enhance the glow of your skin with vitamin B3 supplements.
Vitamin B3 Dosage
In the cases that niacin supplementation is necessary, the vitamin B3 dosage that your doctor advises will be somewhere between 100 mg and 2000 mg. This is going to vary largely based on the condition you are treating, and other health factors. If your niacin dosage upsets your stomach or the niacin flush is especially bothersome to you, you should contact your physician to discuss the possible options.