Functions
- enhances nerve function, appetite, and digestion
- component of two important enzymes
- important in glycolysis, tissue respiration, and fat synthesis
- used in production of sex and stress hormones
- improves circulation
- reduces risk of non-melanoma skin cancers by repairing damaged DNA
Deficiency
Mild
- Digestive
- diarrhea
- gastrointestinal disturbances
- vomiting
- Psychological
- mental disturbances
- depression
- headache
- apathy
- fatigue
- disorientation and dizziness
- memory loss
- insomnia
- loss of appetite
- canker sores
- thick, scaly pigmented rash on skin exposed to sunlight
- swollen mouth and bright red tongue
Severe
- pellagra
- death, if not treated
Characteristics
- soluble in hot water and alcohol
- not destroyed by heat, light, air, or alkali
- not destroyed in ordinary cooking
Good Sources
Natural
- lean meat
- liver
- fish
- legumes and peanuts
- nuts
- whole-grains
- potatoes
Food | Quantity | mg |
---|---|---|
Bread | 1 slice | 1.0 |
Salmon, wild atlantic | 3 oz | 8.6 |
Peanuts, dry roasted | 1 oz | 3.8 |
Chicken | 1/2 breast | 12.5 |
Artificial
- yeast
- enriched foods
Recommended Daily Allowances (RDA)
- Males (11 yrs. and older)
- 16 mg
- 16-19 mg
- Females (11 yrs. and older)
- 14 mg
- 13-15 mg
- Pregnant females
- 17 mg
- Lactating females
- 20 mg
- Children
- 9-16 mg
- Infants
- 6-8 mg
- Varied values reflect different references
Tolerable Upper Intake Levels (UL)
- Adults (19 to 50 yrs)
- 35 mg
- Intakes above UL may lead to negative health consequences.
- Mild: Nausea, vomiting, abdominal cramps, diarrhea, flushing
- Severe: Liver damage, irregular heart rate, large rashes, gouty arthritis
Supplementation
- 25-300 mg commonly recommended
- Best taken with vitamin B complex and vitamin C
- Large doses may be prescribed by doctor to lower blood cholesterol.
- May cause flushing and gastrointestinal distress.
- Nicotinic acid, but not nicotinamide causes vasodilation and flushing