Sluggish digestion? Dull skin? Low mood? You might just need this heat-making hero.
💡 What is Vitamin B3?
Vitamin B3, also called Niacin, is your body’s metabolic engine oil.
It helps convert food into energy, improves digestion, supports brain function, and even helps lower cholesterol.
B3 is like the behind-the-scenes boss that keeps your body running smoothly — from gut to glow.
🚀 What Does Vitamin B3 Do?
| Power | What It Supports |
|---|---|
| ⚙️ Metabolism | Boosts digestion and energy use |
| 💖 Heart Health | Helps manage cholesterol and triglycerides |
| 🌿 Skin Clarity | Reduces acne and inflammation |
| 🧠 Mental Wellness | Supports mood, memory & nerve health |
| 💉 Detox Power | Assists liver in flushing out toxins |
B3 is key for energy, but it’s also a natural mood-lifter and skin-smoother.
🥗 Where to Get B3 from Food?
| Category | Rich Sources |
|---|---|
| 🍗 Protein Foods | Chicken, turkey, fish (especially tuna, salmon) |
| 🥚 Veg Options | Peanuts, whole wheat bread, mushrooms |
| 🫘 Legumes | Moong dal, rajma, soybeans |
| 🌾 Grains | Brown rice, oats, bajra |
| 🥜 Nuts & Seeds | Sunflower seeds, sesame |
| 🥦 Extras | Green peas, sweet potato |
Fun fact: Your body can also make small amounts of B3 from tryptophan, found in dairy and eggs!
🚨 Signs You Might Be Low in B3
- Digestive issues (bloating, indigestion)
- Fatigue or irritability
- Dry or inflamed skin
- Cracks around the mouth
- Brain fog or low mood
Severe deficiency is rare but can lead to Pellagra — a condition with skin, digestive, and mental symptoms.
💊 Should You Supplement?
You might benefit from a B3 supplement if:
- You have chronic fatigue or digestive issues
- You’re vegetarian/vegan with low tryptophan intake
- You have high cholesterol
- You suffer from skin inflammation or acne
Always take under guidance — high doses of niacin can cause skin flushing or liver issues.
🍽️ A Day of B3-Rich Eating
| Time | What to Eat |
|---|---|
| 🕖 Morning | Oats + peanut butter or paneer toast |
| 🍽️ Lunch | Brown rice + rajma + green peas sabzi |
| ☕ Snack | Roasted sunflower seeds + coconut water |
| 🍛 Dinner | Grilled tofu/chicken + bajra roti + sautéed spinach |
| 🍫 Bonus | A few almonds or a small piece of dark chocolate |
✅ Final Word: Master Your Metabolism with B3
Vitamin B3 is like your body’s spark and shield — it gets your engines running, clears your skin, and keeps your mood balanced.
🔥 Give your body the fuel it deserves — go bold with B3, the Metabolism Master.
