Vitamin B-3 (niacin) is an integral part of the process that manufactures myelin sheath -- the protective fatty layer that covers all of your body's nerves. It is also required to help mobilize fat so that it can be burned to generate body energy. Additionally, it keeps the levels of cholesterol within your liver and arteries from building up too much, and even acts to generally reduce levels of cholesterol. It is essential for healthy skin, good digestion and synthesizing sex hormones. Weight loss may be difficult if B-3 levels are low.

B-3 is easily absorbed by your body, but little is stored for future use. Since stress, prescription drugs and alcohol or drug abuse all deplete your body of the vitamin, a deficiency can quickly occur unless your B-3 levels are continually replenished.

Vitamin B-3 was first identified during the search for a cure for pellagra, a terrible disease of the early part of this century. Pellagra was, at that time, one of the leading causes of illness and death. Early in this century researchers discovered that pellagra was caused entirely by poor diet, and that the rise of pellagra coincided with the growing popularity of refined foods such as refined grains, corn and rice. By accident it was found that pellagra could be entirely cured if the patient ate an extract of yeast.

In retrospect we know that the food refining and processing was destroying the naturally occurring vitamin B-3 that people had previously received from their food, and that the extract of yeast that so successfully reversed this ravaging disease had high concentrations of none other than vitamin B-3.

Foods are your best sources of all nutrients. If your chart shows deficiencies of any B vitamins, increase your intake of vitamin B-rich foods, take a good multivitamin/mineral capsule or a B-complex tablet daily (with a meal) and follow all recommendations to improve your digestion.

Vitamin B-3 is found in the following foods: chicken, fish, beans, peas, lentils, nuts (especially almonds), eggs and whole grains. Niacin in the body is destroyed by a diet high in sugar, alcohol and refined grains like white rice, white flour and white pasta. Niacin is not stored in the body so you must eat niacin-rich foods every day.

Single doses of niacin are often prescribed to treat high blood pressure, high cholesterol and other problems but excess intake can have serious side effects and supplementing with single doses should be supervised by your doctor. There are many people who should not take high doses of niacin.