Vitamin B3, or niacin, is a vital water-soluble B vitamin crucial for converting food into energy,<br> creating cholesterol and fats, repairing DNA, and supporting skin, nerves, and digestion.<br> Found in meat, fish, nuts, seeds, and fortified grains, it works as a coenzyme (NAD) for over 400 enzymes and helps maintain cellular health, with deficiencies causing pellagra. While obtained through diet, supplements (nicotinic acid, niacinamide) can treat deficiency or manage cholesterol,<br> but high doses need medical supervision due to potential side effects.  <br>
Key Functions<br>
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    Energy Production: Converts nutrients into usable energy.<br>
    Cellular Health: Helps create and repair DNA and maintain healthy cells.<br>
    Nervous System: Supports proper nerve function.<br>
    Digestive System: Essential for a healthy digestive tract.<br>
    Metabolism: Involved in fat and sugar metabolism. <br>

Forms & Sources<br>
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    Forms: Nicotinic acid (niacin) and nicotinamide (niacinamide). <br>

Natural Sources: Meat, poultry, fish (tuna, salmon), nuts, legumes, seeds, whole grains, eggs, milk, yeast. <br>
Fortified Foods: Many cereals and breads. <br>
Conversion: The body can also make it from the amino acid tryptophan. <br>

Supplementation & Considerations<br>
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    Deficiency: Lack of B3 leads to pellagra (skin, nerve, digestive issues). <br>

Cholesterol: High doses (nicotinic acid) can help lower bad cholesterol (LDL) and triglycerides, but this requires medical guidance.<br> 
Side Effects: High doses, especially of nicotinic acid, can cause flushing and other issues. <br>
Water-Soluble: Excess B3 is excreted in urine, so regular intake is needed<br><br>

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