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Foods:  Fish, legumes, nuts, mushrooms, pumpkin seeds
Nutrient inhibiting factors:
Alcohol, stress, tobacco, processing
  • Important for healthy skin, but an excess intake of B3 supplements can cause a red skin rash
  • Essential for conversion of fats
  • Controls the release of fats for energy and for production of cell membranes
  • Also required for the production of cholesterol within the liver and for the efficient use of protein
  • Deficiency may lead to indigestion, constipation, diarrhea, and other digestive disturbances
  • Deficiency can also show as muscular weakness and poor appetite, and can lead to dermatitis, cataracts, skin allergies
  • Most stable B vitamin; not destroyed by cooking, heat, acids, alkalis, air, or light
  • Conditions of stress trauma, fever, intake of the contraceptive pill, and excess alcohol consumption can lead to a vitamin B3 deficiency
  • Vital for the brain and normal mental functions; prolonged deficiency may lead to Alzheimer’s disease and other age-related mental conditions
  • Vitamin B3 is also obtainable via the conversion of the amino acid tryptophan
  • The hormone insulin is dependent on a regular supply of vitamin B3 for blood sugar regulation and proper insulin
  • Essential ingredient in the production of both male and female hormones for reproduction
  • Promotes a peaceful night’s sleep
  • Required for the production of DNA
For more information, please see me at Norwell Athletic Club (NAC).
Yours in Health,
Silke Heine, Owner of Simplify Holistic Nutrition