Vitamin B3 is an important vitamin for our health and for glutathione production.
Although the medical profession routinely gives vitamin B shots to stabilize the mental health of hospital patients, the one B vitamin that is seldom considered or used (except in patients that consume considerable amounts of alcohol) in the Northern US is Niacin or B3.
Before you read on, note that if you overdose on B3 you can die. Actually it can harm you in a few ways.
Here is a story of someone who lived... Danger of Vitamin B3 Overdose.
Vitamin B3 deficiency results in Pellagra. This is a disease described by the four Ds, diarrhea, dermatitis, dementia and death. Pellagra is most noticed in diets dependent on corn. The Southern US Native Americans prepared the corn in such a way to prevent this problem. It is most often noted in Africa, Indonesia, China and rural South America.
Pellagra is a disease resulting from vitamin B3 deficiency and is related to excessive intake of leucine.
It is often noted in people with poor diets and excessive alcohol intake.
Leucine comes from corn, soy, peanuts, wheat germ, almonds, oats, beans, chick peas and brown rice. Although we need leucine, too much is not good for health.
In addition to the above symptoms, note that insomnia, mental confusion are of the symptoms.
If you are trying to manage mental health, sleep or mental clarity, then B3 is an essential tool to use.
Sources of vitamin B3 (niacin):
- chicken breast
- chicken livers
- brown rice
- dried figs
Here is what is interesting.
There are no (that I can find at this writing) studies showing that Niacin works in schizophrenic patients. There are web articles claiming this. The problem, later studies were unable to get the same results.
The results are inconclusive at the best.
We do know that it produces vasodilation (lowers your blood pressure). Often times, this results in a flushing, a notable feeling of what is happening.
In the overdose case above, the amount of decrease was dangerously low. There was no flushing noted in that case.Some have found that niacin helps with sleep. Again, there are no high level studies. The science suggests that this could indeed be the case.
The problem with placebo tests in this arena is that the the placebo, a sugar pill, will have the exact opposite effect. So how can it be a good placebo test.
Taking niacin as a supplement could indeed help with sleep. If it works for you, let us know.
Of course, the best way to get it is through a balanced diet of foods high in niacin.
The Boost Glutathione Page
The Vitamin B3 Glutathione Resource