About 'vitamin b3'|Vitamin B3 (Niacin) for Acne Comedoniano Treatment

About 'vitamin b3'|Vitamin B3 (Niacin) for Acne Comedoniano Treatment

Ｎｉａｃｉｎ,               ａｌｓｏ               ｋｎｏｗｎ               ａｓ               ｖｉｔａｍｉｎ               Ｂ3,               ｉｓ               ａ               ｗａｔｅｒ-ｓｏｌｕｂｌｅ               ｖｉｔａｍｉｎ               ａｎｄ               ｍｅｍｂｅｒ               ｏｆ               ｔｈｅ               ｖｉｔａｍｉｎ               Ｂ               ｃｏｍｐｌｅｘ. Ｎｉａｃｉｎ               ｉｓ               ｉｎｖｏｌｖｅｄ               ｉｎ               ｓｋｉｎ               ｈｅａｌｔｈ               ａｎｄ               ｔｈｅ               ｎｅｒｖｏｕｓ               ｓｙｓｔｅｍ. Ｉｎ               ｔｈｅ               ｄｉｇｅｓｔｉｖｅ               ｓｙｓｔｅｍ,               ｎｉａｃｉｎ               ｐｌａｙｓ               ａ               ｒｏｌｅ               ｉｎ               ｐｒｏｄｕｃｉｎｇ               ｅｎｅｒｇｙ               ｆｒｏｍ               ｆｏｏｄ. Ｔｈｅ               Ｍａｙｏ               Ｃｌｉｎｉｃ               ｒｅｐｏｒｔｓ               ｔｈａｔ               ａ               ｄｉｅｔ               ｒｉｃｈ               ｉｎ               ｎｉａｃｉｎ               ｃａｎ               ｈｅｌｐ               ｔｏ               ｂｏｏｓｔ               ＨＤＬ               ｃｈｏｌｅｓｔｅｒｏｌ               (ｇｏｏｄ               ｃｈｏｌｅｓｔｅｒｏｌ)               ａｎｄ               ｌｏｗｅｒ               ＬＤＬ               ｃｈｏｌｅｓｔｅｒｏｌ               (ｂａｄ               ｃｈｏｌｅｓｔｅｒｏｌ). Ａｃｃｏｒｄｉｎｇ               ｔｏ               ｔｈｅ               ＵＫ               Ｎａｔｉｏｎａｌ               Ｈｅａｌｔｈ               Ｓｅｒｖｉｃｅ,               ｔｈｅ               ｒｅｃｏｍｍｅｎｄｅｄ               ｄａｉｌｙ               ｉｎｔａｋｅ               ｏｆ               ｎｉａｃｉｎ               ｉｓ               13               ｍｉｌｌｉｇｒａｍｓ               ｆｏｒ               ｗｏｍｅｎ               ａｎｄ               17               ｍｉｌｌｉｇｒａｍｓ               ｆｏｒ               ｍｅｎ. Ｔｈｅ               Ｌｉｎｕｓ               Ｐａｕｌｉｎｇ               Ｉｎｓｔｉｔｕｔｅ               ａｔ               Ｏｒｅｇｏｎ               Ｓｔａｔｅ               Ｕｎｉｖｅｒｓｉｔｙ               ｒｅｐｏｒｔｓ               ｔｈａｔ               ｔｈｅ               ｕｐｐｅｒ               ｄａｉｌｙ               ｉｎｔａｋｅ               ｆｏｒ               ｎｉａｃｉｎ               ｓｈｏｕｌｄ               ｎｏｔ               ｅｘｃｅｅｄ               35               ｍｉｌｌｉｇｒａｍｓ. Ｓｉｄｅ               ｅｆｆｅｃｔｓ               ｏｆ               ｔｏｏ               ｍｕｃｈ               ｎｉａｃｉｎ               ａｒｅ               ｇｅｎｅｒａｌｌｙ               ｏｎｌｙ               ａｓｓｏｃｉａｔｅｄ               ｗｉｔｈ               ｖｉｔａｍｉｎ               ｓｕｐｐｌｅｍｅｎｔｓ               ａｎｄ               ｎｏｔ               ｗｉｔｈ               ｉｎｔａｋｅ               ｆｒｏｍ               ｆｏｏｄ. Ａｍｏｎｇ               ｔｈｅ               ｆｏｏｄｓ               ｈｉｇｈ               ｉｎ               ｎｉａｃｉｎ               ａｒｅ               ｍｅａｔ,               ｆｉｓｈ,               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ,               ａｎｄ               ｅｎｒｉｃｈｅｄ               ｇｒａｉｎｓ.                Ｍｅａｔ:                Ｍｏｓｔ               ｍｅａｔｓ               ａｒｅ               ａｍｏｎｇ               ｔｈｅ               ｂｅｓｔ               ｆｏｏｄｓ               ｈｉｇｈ               ｉｎ               ｎｉａｃｉｎ. Ｗｈｉｔｅ               ｍｅａｔｓ               ｌｉｋｅ               ｃｈｉｃｋｅｎ               ａｎｄ               ｔｕｒｋｅｙ               ａｒｅ               ｇｒｅａｔ               ｓｏｕｒｃｅｓ               ｏｆ               ｎｉａｃｉｎ,               ｃｏｎｔａｉｎｉｎｇ               ｍｏｒｅ               ｔｈａｎ               ｆｉｖｅ               ｍｉｌｌｉｇｒａｍｓ               ｐｅｒ               ｔｈｒｅｅ               ｏｕｎｃｅ               ｓｅｒｖｉｎｇ. Ａｌｌ               ｂｅｅｆ               ｉｎｃｌｕｄｉｎｇ               ｈａｍｂｕｒｇｅｒ,               ｓｔｅａｋ,               ａｎｄ               ｒｉｂｓ               ｃｏｎｔａｉｎ               ｈｉｇｈ               ｌｅｖｅｌｓ               ｏｆ               ｎｉａｃｉｎ. Ｐｏｒｋ               ｃｈｏｐｓ,               ｈａｍ,               ａｎｄ               ａｎｙ               ｏｔｈｅｒ               ｐｏｒｋ               ｐｒｏｄｕｃｔｓ               ａｒｅ               ｇｏｏｄ               ｓｏｕｒｃｅｓ               ｏｆ               ｔｈｅ               ｖｉｔａｍｉｎ               ａｓ               ｗｅｌｌ. Ｍｅａｔ               ｌｉｖｅｒｓ               ｃｏｎｔａｉｎ               ｓｏｍｅ               ｏｆ               ｔｈｅ               ｈｉｇｈｅｓｔ               ｃｏｎｃｅｎｔｒａｔｉｏｎｓ               ｏｆ               ｖｉｔａｍｉｎ               Ｂ3.                Ｆｉｓｈ:                Ｔｕｎａ,               ｗｈｅｔｈｅｒ               ｉｔ               ｉｓ               ｃａｎｎｅｄ,               ｆｒｅｓｈ,               ｏｒ               ｂａｋｅｄ,               ｉｓ               ｏｎｅ               ｏｆ               ｔｈｅ               ｂｅｓｔ               ｆｏｏｄｓ               ｈｉｇｈ               ｉｎ               ｎｉａｃｉｎ. Ａ               ｔｈｒｅｅ               ｏｕｎｃｅ               ｓｅｒｖｉｎｇ               ｏｆ               ｔｕｎａ               ｃｏｎｔａｉｎｓ               ｍｏｒｅ               ｔｈａｎ               ｔｅｎ               ｍｉｌｌｉｇｒａｍｓ               ｏｆ               ｎｉａｃｉｎ,               ｎｅａｒｌｙ               ｔｈｅ               ｅｎｔｉｒｅ               ｄａｉｌｙ               ｒｅｑｕｉｒｅｍｅｎｔ               ｆｏｒ               ｗｏｍｅｎ. Ａｎｃｈｏｖｉｅｓ               ｃｏｎｔａｉｎ               ｂｅｔｗｅｅｎ               ｔｈｒｅｅ               ａｎｄ               ｆｏｕｒ               ｍｉｌｌｉｇｒａｍｓ               ｏｆ               ｎｉａｃｉｎ               ｐｅｒ               ｏｕｎｃｅ. Ｃｌａｍｓ,               ｓｗｏｒｄｆｉｓｈ,               ｍａｃｋｅｒｅｌ,               ａｎｄ               ｓａｌｍｏｎ               ａｌｓｏ               ｃｏｎｔａｉｎ               ｓｉｇｎｉｆｉｃａｎｔ               ａｍｏｕｎｔｓ               ｏｆ               ｔｈｅ               ｖｉｔａｍｉｎ.                Ｖｅｇｅｔａｂｌｅｓ:                Ａ               ｆｅｗ               ｖｅｇｅｔａｂｌｅｓ               ａｒｅ               ｆｏｏｄｓ               ｒｉｃｈ               ｉｎ               ｖｉｔａｍｉｎ               Ｂ3. Ｍｕｓｈｒｏｏｍｓ               ｃｏｎｔａｉｎ               ｓｏｍｅ               ｏｆ               ｔｈｅ               ｈｉｇｈｅｓｔ               ｃｏｎｃｅｎｔｒａｔｉｏｎｓ               ｏｆ               ｎｉａｃｉｎ               ａｍｏｎｇ               ｖｅｇｅｔａｂｌｅｓ. Ａｎ               ｏｕｎｃｅ               ｏｆ               Ｐｏｒｔｏｂｅｌｌｏ               ｍｕｓｈｒｏｏｍｓ               ｃｏｎｔａｉｎｓ               ａｂｏｕｔ               ｔｗｏ               ｍｉｌｌｉｇｒａｍｓ               ｏｆ               ｎｉａｃｉｎ. Ｓｗｅｅｔ               ｐｅｐｐｅｒｓ,               ａｓｐａｒａｇｕｓ,               ａｎｄ               ｔｏｍａｔｏ               ｐｒｏｄｕｃｔｓ               ａｌｓｏ               ｓｅｒｖｅ               ａｓ               ｍｏｄｅｒａｔｅ               ｓｏｕｒｃｅｓ               ｏｆ               ｖｉｔａｍｉｎ               Ｂ3.                Ｇｒａｉｎｓ               ａｎｄ               ｏｔｈｅｒ               ｆｏｏｄｓ:                Ｓｏｍｅ               ｏｆ               ｔｈｅ               ｂｅｓｔ               ｆｏｏｄｓ               ｈｉｇｈ               ｉｎ               ｎｉａｃｉｎ               ａｒｅ               ｔｈｏｓｅ               ｔｈａｔ               ａｒｅ               ｆｏｒｔｉｆｉｅｄ               ｗｉｔｈ               ｔｈｅ               ｖｉｔａｍｉｎ. Ｖａｒｉｏｕｓ               ｃｅｒｅａｌｓ               ａｎｄ               ｏａｔｍｅａｌ               ｃｏｎｔａｉｎ               ｂｅｔｗｅｅｎ               25               ａｎｄ               50               ｐｅｒｃｅｎｔ               ｏｆ               ｔｈｅ               ｒｅｃｏｍｍｅｎｄｅｄ               ｄａｉｌｙ               ｉｎｔａｋｅ. Ｅｇｇｓ,               ｍｉｌｋ,               ａｎｄ               ｏｔｈｅｒ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ               ｃｏｎｔａｉｎ               ｍｏｄｅｒａｔｅ               ａｍｏｕｎｔｓ               ｏｆ               ｖｉｔａｍｉｎ               Ｂ3.                Ｎｉａｃｉｎ               (ｖｉｔａｍｉｎ               Ｂ3)               ｐｌａｙｓ               ａ               ｒｏｌｅ               ｉｎ               ｓｋｉｎ               ｈｅａｌｔｈ,               ｎｅｒｖｏｕｓ               ｓｙｓｔｅｍ               ｆｕｎｃｔｉｏｎ,               ａｎｄ               ｔｈｅ               ｐｒｏｄｕｃｔｉｏｎ               ｏｆ               ｅｎｅｒｇｙ               ｆｏｒ               ｔｈｅ               ｂｏｄｙ. Ｉｎ               ｅｘｃｅｓｓ,               ｎｉａｃｉｎ               ｃａｎ               ｈａｖｅ               ａｄｖｅｒｓｅ               ｓｉｄｅ               ｅｆｆｅｃｔｓ               ｉｎｃｌｕｄｉｎｇ               ｓｋｉｎ               ｆｌｕｓｈｉｎｇ,               ｓｔｏｍａｃｈ               ｕｎｅａｓｅ,               ａｎｄ               ｅｖｅｎ               ｌｉｖｅｒ               ｄａｍａｇｅ               ｗｈｅｎ               ｔａｋｅｎ               ｉｎ               ｅｘｃｅｓｓ;               ｈｏｗｅｖｅｒ,               ｔｈｅｓｅ               ｉｓｓｕｅｓ               ａｒｅ               ｇｅｎｅｒａｌｌｙ               ｏｎｌｙ               ｓｅｅｎ               ｆｒｏｍ               ｔｏｏ               ｍａｎｙ               ｖｉｔａｍｉｎ               ｓｕｐｐｌｅｍｅｎｔｓ,               ｒａｔｈｅｒ               ｔｈａｎ               ｄｉｅｔａｒｙ               ｉｎｔａｋｅ. Ｆｏｏｄｓ               ｈｉｇｈ               ｉｎ               ｎｉａｃｉｎ               ｃｏｍｅ               ｆｒｏｍ               ａ               ｖａｒｉｅｔｙ               ｏｆ               ｓｏｕｒｃｅｓ               ｉｎｃｌｕｄｉｎｇ               ｍｅａｔ,               ｆｉｓｈ,               ｃｅｒｔａｉｎ               ｖｅｇｅｔａｂｌｅｓ,               ａｎｄ               ｆｏｒｔｉｆｉｅｄ               ｃｅｒｅａｌｓ.

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1. Of Poorly Goslings and Vitamin B3

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