The Vegan Lifestyle

Vitamin B3: Health Benefits, Source, And Dosage. Vitamins are very important for the excellent functioning of the body. The lack of them results to weakness, disease or even death. Vitamins work together with enzymes (chemical catalyst) thus their being called as “co-enzymes”.

Among the important vitamins needed by the body is the vitamin B complex. This is a group of vitamins that are needed in the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B3 (niacin, niacinamide, nicotinic acid). This vitamin maintains and strengthens the gastro-intestinal tract, circulation, and the nervous system. It is needed for the protein and carbohydrate metabolism. Vitamin 3 increases blood flow to the skin and body extremities. It is good for cold hands and feet.

Vitamin 3 helps the body to produce many hormones. It is important in energy production, and in the metabolism of fat, cholesterol, and carbohydrate. Vitamin 3 is used in over 50 different chemical reactions in the body. It also helps to regulate the blood sugar, and antioxidant mechanisms. It lowers bad cholesterol, and reduces early onset of arthritis and diabetes. It is effective in the treatment of early diabetes.

Vitamin 3 mild deficiency symptoms are canker sores, irritability, insomnia, nervousness, chronic headache, digestive problems, diarrhea, and anemia. Severe deficiency symptoms include disorientation, mental dullness, pellagra, and neurasthenia.

The rich sources of vitamin 3 are brewer’s yeast, brown rice, wheat germ, rice bran, peanuts, sunflower seeds, whole wheat, torula yeast, and green vegetables.

Vitamin B3 is needed in the assimilation of vitamin C and other B vitamins. To be more effective, this vitamin should be taken together with other B vitamins because it works closely with them.

Dosage: RDA 18 mg; ODA 100 mg; TDA 2,000-6,000 mg (time release). Megadoses of up to 25,000 mg are used for the treatment of schizophrenia, arteriosclerosis, and high cholesterol. But prolonged megadose can induce stomach ulcers, liver damage, colitis, jaundice, and male impotence. Note: The above dosages are for adults. Children 12-17 years old should reduce the dose to 3/4 of the recommended, and those 6-11 years old, to 1/2 of the recommended dose.

Vitamin B5: Health Benefits, Source, And Dosage. Vitamins are vital for the healthy functioning of the body. Their absence or  lack may results to weakness, disease or even death. Vitamins are sometimes called as “co-enzymes” because they work together with enzymes or chemical catalyst in the body.

One of these vitamins needed by the body is the vitamin B complex. These are vitamins that are essential for the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B5 or otherwise known as pantothenic acid. This vitamin stimulates metabolism and all life processes. It helps in the absorption of folic acid, and increases cortisone and other adrenal hormone output. It promotes growth, prevent graying of hair, and changes in skin. It helps the body to resist the effects of infections, stress, and premature aging of skin and organs. Vitamin B5 is an anti-stress factor for a strong immune system. Pantothenic acid or B5 is good for sunburn and skin burns, and may even protect against skin cancers. It protects, and helps in the rapid recovery from the harmful effects of radiation.

Vitamin B5 is used to treat rheumatoid arthritis, adrenal function, and to lower blood cholesterol and triglyceride levels.

Vitamin A, C, E, and other B vitamins are needed for the assimilation of pantothenic acid. Vitamin B5 is used in the production of co-enzyme A, and ACP, without which, the fat and carbohydrate cannot be used by the body for energy production. Vitamin B5 is also used in the production of red blood cells and adrenal hormones.

Although vitamin B5 deficiency is rare because pantothenic acid is found in so many different foods, its deficiency symptoms may include extreme fatigue, muscular weakness, infertility, reproductive problems, graying and loss of hair, retarded growth, insomnia, low blood sugar, skin disorders, asthma, anemia, eczema, chronic fatigue, greater tendency to infections, muscle cramps, low blood pressure, stomach distress, painful and burning feet, and numbness and shooting pains in the feet.

Richest source of vitamin B5 are brewer’s yeast, molasses, green vegetables, whole grain products, torula yeast, wheat germ, beans, peas, peanuts, crude molasses, yogurt, and egg yolk.

Dosage: RDA 4 mg; ODA 50 mg; TDA 50-200 mg. Recommended 250 mg daily. For rheumatoid arthritis, 2 grams daily, and for the lowering of cholesterol and triglycerides, 300 mg daily. Note: The above dosages are for adults. Dosage for children 12-17 years old should be reduced to 3/4 of the recommended dose, and for children 6-11 years old, dosage is 1/2 of the recommended. Warning:Continuous ingestion of pantothenic acid in high dosage can cause heart, kidney, and liver problems.