B3 is also important in maintaining the muscles and the body's overall fitness.

The B3 vitamin is part of one of the major vitamin groups that is known as the B vitamins. This is a group of water-soluble vitamins that are very important for the proper performance of all of the major functions of the body. Vitamin B3 is also known Niacin and another useful function that B3 helps with is in getting rid of toxins from the body.

In normal food, the highest source of Vitamin B3 in the natural state is found in proteins, namely meat, eggs, breads, dairy products and some types of nuts. Certain types of vegetable foods too are rich in B3. These are mushrooms, broccoli, avocados, greens and carrots. Vitamin B3 is also added as a supplement in breads, pastries and cereals to augment that lost in processing. The list is by no means exhaustive. Vitamin B3 from food includes niacin and tryptophan, an amino-acid. The body converts the latter into niacin. An average American diet contains enough tryptophan to meet 60 percent of the niacin requirement of the average adult.

The required daily allowance of Vitamin B3 depends on varying circumstances from person to person. Generally it is 14 mg/day for a woman and 16 mg/day for a man.

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