There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B3

Niacin
Nicotinic acid
Water soluble

Best plant food sources

Vegetables: asparagus, mushrooms, potatoes

Grains: barley, fortified and whole grains, rice, rice bran, wheat bran

Nuts/seeds: nuts (almonds), peanut butter

Other: coffee

Function in the body

Supports digestive system
Supports nervous system
Aids in brain function
Aids in digestion
Aids in converting food into energy
Helps the body make cholesterol
Supports skin, hair, blood cells, brain and liver health
Increases energy and endurance

Health Benefits

Lowers LDL and increases HDL
Lowers risk of heart disease

Symptoms of deficiency

Pellagra: dermatitis, diarrhea, dementia

Excess intake

Can cause rosy tingling

Other notes

Niacin can be made by your body from the amino acid tryptophan, with the help of B6