What is Vitamin B3?
Vitamin B3, also known as niacin, is an essential nutrient that plays a role in many important bodily functions, including:
- converting food into energy
- maintaining healthy skin, hair, and nerves
- producing sex hormones
- reducing inflammation
- lowering cholesterol levels
Niacin is available in two forms: nicotinic acid and niacinamide. Nicotinic acid is the form that is most commonly used to treat niacin deficiency and high cholesterol. Niacinamide is the form that is found in most foods and supplements.
The recommended daily intake of niacin for adults is 16 mg for men and 14 mg for women. Niacin deficiency is rare in developed countries, but it can occur in people who have poor diets or who have certain medical conditions, such as alcoholism or malabsorption disorders.
Niacin is a water-soluble vitamin, which means that it is not stored in the body and any excess is excreted in the urine. Therefore, it is important to get niacin from food or supplements on a regular basis.
Some good sources of niacin besides microgreens include:
- Meat
- Fish
- Poultry
- Eggs
- Dairy products
- Nuts
- Seeds
- Whole grains
- Fortified cereals
Niacin is generally safe when taken in recommended doses. However, high doses of niacin can cause side effects, such as flushing, itching, and liver damage. If you are taking niacin supplements, it is important to talk to your doctor about the risks and benefits.
Here are some of the benefits of vitamin B3:
- Lowers cholesterol levels: Niacin can help to lower LDL (low-density lipoprotein) cholesterol, also known as “bad” cholesterol. It can also help to raise HDL (high-density lipoprotein) cholesterol, also known as “good” cholesterol.
- Improves skin health: Niacin can help to improve the appearance of skin, including reducing the appearance of wrinkles and age spots. It can also help to treat acne and eczema.
- Boosts brain function: Niacin may help to improve cognitive function, including memory and concentration. It may also help to protect against Alzheimer’s disease and dementia.
- Reduces inflammation: Niacin has anti-inflammatory properties that can help to reduce pain and swelling. It may also help to protect against chronic diseases, such as heart disease and cancer.
- Improves circulation: Niacin can help to improve blood flow and circulation. This can help to prevent heart disease, stroke, and other health problems.
How Much Vitamin B3 Do You Need?
Below are the values of Vitamin B3 recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 2 mg |
| Infants 7–12 months | 4 mg NE |
| Children 1–3 years | 6 mg NE |
| Children 4–8 years | 8 mg NE |
| Children 9–13 years | 12 mg NE |
| Teen boys 14–18 years | 16 mg NE |
| Teen girls 14–18 years | 14 mg NE |
| Adult men 19+ years | 16 mg NE |
| Adult women 19+ years | 14 mg NE |
| Pregnant teens and women | 18 mg NE |
| Breastfeeding teens and women | 17 mg NE |
Can You Have to Much B3?
Yes, it is possible to take too much vitamin B3.
The tolerable upper intake level (UL) for niacin is 35 milligrams (mg) per day for adults. This means that taking more than 35 mg of niacin per day is unlikely to cause any harm.
Vitamin B3 in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and of the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| NR = | No data from reliable source |
| Amaranth | 4% |
| Arugula | 2% |
| Basil | 4% |
| Beet | 3% |
| Bok Choy | 4% |
| Borage | 5% |
| Broccoli | 4% |
| Brussel Sprouts | 5% |
| Buckwheat | 38% |
| Cabbage | 8% |
| Carrot | 6% |
| Cauliflower | 3% |
| Celery | 3% |
| Chervil | <1% |
| Chives, Garlic | 4% |
| Cilantro | 6% |
| Cress, Upland | 6% |
| Dill* | 10% |
| Endive | 3% |
| Fennel* | 4% |
| Fenugreek | 7% |
| Kale | 7% |
| Kohlrabi | 4% |
| Leek | 2% |
| Lettuce | 2% |
| Lovage | Reported to have. |
| Mustard | 5% |
| Nasturtium* | 1% |
| Onions | 1% |
| Parsley | 8% |
| Pea | 13% |
| Radish | 14% |
| Shungiku | NR |
| Sorrel | 3% |
| Spinach | 3% |
| Sunflower | 12% |
| Swiss Chard | 3% |
| Tat Soi | 3% |
| Tokyo Bekana | NR |
| Turnip* | 4% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin B3 based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin B3
Click here for more information on Vitamin B3 from the National Institute of Health.
