These days you can find a large number of vitamins that a person could take each day that helps you to stay healthy, strong, and injury free. One of the less known, but vital supplements is Niacin. Generally known as one of the B vitamins, Niacin is a water-soluble supplement. This simply means that Niacin cannot be stored in the body like fat-soluble supplements. The body is not able to build up a supply of niacin for later. This makes it vital that you consume foods rich in Niacin daily. Failure to do so can cause deficiencies, which can lead to serious consequences. For those who are not able to secure a diet rich in niacin daily, there is the possibility of using vitamin supplements..

Your body uses Niacin for growth, reproduction, and strengthening the immune system. It plays a vital role in your digestive system by assisting in the functioning of the stomach and intestines. If you have a niacin deficiency these functions will be affected. Since niacin is also vital forthe building and regeneration of your skin and nerves, the condition of the skin is usually the first place that visually shows if there is a deficiency.

To ensure that you do not have a vitamin deficiency you should consume foods that are abundant with niacin. The easiest way to find these foods is to study the label. Look out for niacin, niacin acid or vitamin B3. This is what you are looking for. Of course, not all foods contain labels. The following foods are also filled with niacin: milk, cheese, and other dairy products. Meats like poultry, fish, and lean beef and nuts. Eggs can provide you with an excellent source of niacin as well, and if you eat enough legumes, like beans, you will not easily develop a niacin deficiency. Certain foods are specially enriched with niacin. These include certain breads and cereals. Again, check to label to be sure that niacin is added.

But how much niacin do I need? The requirement depends on various factors, of which age is probably the most significant. According to the U.S. Department of Agriculture, adults need about 14 to 16 milligrams of niacin every day to remain healthy. It should be noted that the U.S. Department of Agriculture reckons a person older as 14 years as an adult. Women who are pregnant or breastfeeding should increase their intake of niacin. The most effective way to assure that your body's need for niacin is met, is to follow a healthy diet that includes the foods that contain niacin. People who fear that they do not have enough niacin in their system can always use a vitamin supplement.

In extreme cases of niacin deficiency a condition can develop that is known as pellagra. Symptoms of pellagra include rashes and other skin disorders like flushed skin, digestive problems and even decreased memory abilities. Just be warned that too much niacin in your body can have some nasty health problems like peptic ulcers. It is always best to consult with a trained professional before adding additional supplements to your diet.