B3 Niacin

Avocados and Dates, Isn't That Great?

Niacin is one of the essential nutrients for living. It reduces the risk of heart disease, lowers bad cholestreol, and is a water soluble vitamin. Niacin deficiency causes Pellagra and can ultimately lead to death after five years.

Daily recommendations of niacin:

Chldren: 2–12 mg per day

Women: 14 mg per day

Men: 16 mg per day

Pregnant Women: 18 mg per day


Pellagra is a vitamin deficiency disease that is caused by not enough B3 niacin in the diet. It gives people skin lesions and dermatitis, along with increased aggression and sensitivity to sunlight. Pellagra was common in the United States during the 1900s, so the USDA decided to enrich wheat flour with niacin.

Common Foods With B3 Niacin

Niacin's formula is C6H5NO2

"Niacin Flush"

Niacin also dilates blood vessels which in turn adds a slight tint of pink to our skin, or bushing. "Niacin Flush" is a natural mechanism that shows us physically that we've taken just enough niacin, which creates a slight blush. Too much niacin can keep us as red as a tomato for half an hour. Niacin also helps with sleeping better and keeping control on anxiety and depression.