Obesity

The number one risk factor for type 2 diabetes is obesity. The National Center for Health Statistics states that 30% of adults are obese, that’s 60 million people. Higher weight means a greater risk of insulin resistance, because fat interferes with the body’s ability to use insulin. According to the same study, the number of overweight kids has tripled since 1980. The number of children being diagnosed with type 2 diabetes has also risen.

Sedentary Lifestyle

The Surgeon General’s Report on Physical Activity and Health (USA, 1996) states that “a sedentary lifestyle is damaging to health and bears responsibility for the growing obesity problems.” Inactivity and being overweight go hand in hand towards a diagnosis of type 2. Muscle cells have more insulin receptors than fat cells, so a person can decrease insulin resistance by exercising. Being more active also lowers blood sugar levels by helping insulin to be more effective. It’s a win-win.

Unhealthy Eating Habits

Ninety% of people who have been diagnosed with type 2 diabetes are overweight. Unhealthy eating contributes largely to obesity. Too much fat, not enough fiber, and too many simple carbohydrates all contribute to a diagnosis of diabetes. Eating right is can turn the diagnosis around and reverse or prevent Type 2.

Family History and Genetics

It appears that people who have family members who have been diagnosed with type 2 diabetes are at a greater risk for developing it themselves. African Americans, Hispanic-Americans and Native Americans all have a higher than normal rate of type 2 diabetes. Having a genetic disposition towards type 2 is not a guarantee of a diagnosis however. Lifestyle plays an important part in determining who gets diabetes.

Increased Age

It’s a sad but true fact. The older we get, the greater our risk of type 2 diabetes. Even if an elderly person is thin, they still may be predisposed to getting diabetes. Scientists theorize that the pancreas ages right along with us, and doesn’t pump insulin as efficiently as it did when we were younger. Also, as our cells age, they become more resistant to insulin as well.

High Blood Pressure and High Cholesterol

These two bad boys are the hallmark risk factors for many diseases and conditions, including type 2 diabetes. Not only do they damage your heart vessels but they are two key components in metabolic syndrome, a cluster of symptoms including obesity, a high fat diet, and lack of exercise. Having metabolic syndrome increases your risk of heart disease, stroke, and diabetes.

History of Gestational Diabetes

Gestational diabetes affects about 4% of all pregnant women. It begins when hormones from the placenta make the mother insulin resistant. Many women who have gestational diabetes develop type 2 diabetes years later. Their babies are also at some risk for developing diabetes later in life.

What is alpha-lipoic acid?
Alpha-lipoic acid (also known as ALA) is a synthetic version of lipoic acid, a naturally occurring compound produced in the body and synthesized by both plants and animals. This antioxidant is vital to cellular energy production, and helps to neutralize the damage caused by free radicals. Free radicals are chemical byproducts produced during the process of oxidation that converts nutrients to cellular energy. As they oxidize, these compounds can become highly reactive and harmful to the cell, distorting its vital components and reducing its metabolic efficiency. While the body can naturally manufacture enough lipoic acid for metabolic functions, supplementing can allow more optimal levels to circulate in a free state.

Why is it necessary?
As a dietary supplement, alpha-lipoic acid works with other antioxidants to help neutralize free radicals and reduce cellular damage. It also acts as a synergist with B vitamins to help in the production of energy from the proteins, carbohydrates, and fats consumed through foods. Alpha-lipoic acid has also been studied for its benefit in the treatment of diabetic neuropathy, HIV, liver ailments such as chronic hepatitis and cirrhosis, and glaucoma. It may also improve long-term memory via its protective effects on brain and nerve tissue and shows promise as a treatment for stroke and other brain disorders, which often involve damage from free radicals.

What are the signs of a deficiency?
Because lipoic acid works synergistically with many other nutrients, deficiency symptoms for this substance alone are difficult to characterize or diagnose. A true deficiency can mimic the general symptoms of inadequate antioxidant activity, including weakened immune function, decreased muscle mass and memory problems.

How much, and what kind, does an adult need?
Currently there are no established daily doses for supplementation. However, oral alpha-lipoic acid is reported to be well tolerated in doses up to 600 milligrams per day, and 200-300 mg a day is frequently used in Europe as a therapeutic adjunct in treating diabetic neuropathy. As a general antioxidant, a dosage of 20 to 50 mg daily is commonly recommended. Alpha-lipoic acid can be purchased in dosages ranging 30 mg to 100 mg tablets. Talk with your doctor about how much alpha-lipoic acid you should take, and follow package directions.

How do you get enough from foods?
Lipoic acid is present in both plants and animals and is an integral component of the photosynthetic process of chloroplasts. Very small quantities of lipoic acid are contained in dietary sources such as spinach.

Are there any risks associated with too much?
Alpha-lipoic acid is very safe at commonly recommended dosages. The Physicians Desk Reference reports no known contraindications and no reports of overdosage. However, some evidence suggests that high doses of alpha-lipoic acid may contribute to thiamine deficiency. Minor side effects may include allergic reactions such as itching or hives, headache, muscle cramps and skin rash.

Are there any other special considerations?
Persons undergoing chemotherapy, with diabetes or taking anti-diabetes drugs should check with their doctor before taking alpha-lipoic acid or any other supplement. Pregnant and lactating women are advised not to consume alpha-lipoic acid, due to a lack of long-term safety data.

Why is it necessary?
Because L-carnitine is involved in cellular metabolism, acetyl-L-carnitine can increase energy production in the mitochondria, the “power plants” of all cells, and thereby may generally boost physical and mental energy. As a dietary supplement, acetyl-L-carnitine is used to help improve memory, and has been studied as a possible treatment for Alzheimer’s disease. Acetyl-L-carnitine may also improve depression, may be used in the treatment of Parkinson’s disease, stroke, and Peyronie’s disease, and supplements of acetyl-L-carnitine may have a protective effect on the central nervous system and may benefit the heart. There is also some evidence that acetyl-L-carnitine can enhance visual memory and attention in people with Down Syndrome, and clinical data indicates that it also may slow age-related mental decline that is not associated with Alzheimer’s.

What are the signs of a deficiency?
Healthy people usually synthesize enough L-carnitine to avoid a deficiency.

How much, and what kind, does an adult need?
Recommendation is 500 to 1,500 mg per day.

How do you get enough from foods?
The principal dietary source of acetyl-L-carnitine is red meat, in particular mutton.

Are there any risks associated with too much?
Side effects include mild gastrointestinal symptoms, such as nausea, vomiting, and abdominal cramps, as well as headache; an increase in agitation or restlessness; and an increase in seizure frequency in persons with seizure disorder. Persons with Alzheimer’s disease may exhibit psychiatric disturbances, such as depression and confusion, but it is uncertain whether these effects are due to acetyl-L-carnitine or the disease itself. Some evidence suggests acetyl-L-carnitine may interfere with thyroid metabolism.

Are there any other special considerations?

To offset any temporary gastointestinal effects, take acetyl-L-carnitine with food.
If you have gastroesophageal reflux disease (GERD), consult your healthcare professional before taking acetyl-L-carnitine.
Pregnant and lactating women are advised not to consume acetyl-L-carnitine
Children should not take supplemental acetyl-L-carnitine.

Vitamin K is an umbrella term encompassing a group of chemically related fat-soluble compounds known as naphthoquinones. This group includes vitamins K, K1, K2, and K3. Vitamin K1 (phytonadione) is the natural form of vitamin K; it is found in plants and is the primary source of vitamin K that humans obtain through foods.

Why is vitamin K necessary?

Vitamin K is an essential nutrient necessary for blood clotting – it regulates normal blood clotting by helping the body transport calcium. Vitamin K may also be helpful for bone health: it may reduce bone loss, and decrease risk of bone fractures. It also may prevent calcification of arteries and other soft tissue.

What are the signs of a deficiency?

While rare, a deficiency in vitamin K can lead to defective blood clotting, increased bleeding and osteoporosis. Symptoms include easy bruising, gastrointestinal bleeding, excessive menstrual bleeding and blood in the urine. Those most at risk for a vitamin K deficiency include people with chronic malnutrition, those with alcohol dependency, and anyone with health conditions that limit absorption of dietary vitamins.

How much, and what kind, does an adult need?

Adults and children who eat a balanced diet that include the foods listed below will obtain enough vitamin K, and do not need supplementation. People who may benefit from supplemental vitamin K are babies (who usually get a shot of vitamin K at birth) and those with digestive diseases.

How much does a child need?

In an effort to prevent “hemorrhagic disease of newborn,” also known as vitamin K deficiency bleeding (VKDB), a Vitamin K1 injection may be given to newborns and young infants. Otherwise, food sources should fill any daily needs.

How do you get enough vitamin K from foods?

Vitamin K is abundant in leafy greens, such as Swiss chard, kale, parsley and spinach, broccoli and cauliflower, Brussels sprouts, liver, soybean oil and wheat bran.

Are there any risks associated with too much vitamin K?

While no known toxicity is associated with vitamin K, high doses may cause numbness or tingling in the extremities.

Are there any other special considerations?

People taking prescription anticoagulants need to monitor their dietary intake of vitamin K closely, and should never take supplemental vitamin K.

Vitamin K supplementation during pregnancy (beyond normal dietary intake) may increase the risk of jaundice in newborns. Vitamin K ingested by breastfeeding mothers is generally considered safe.

High doses of aspirin and quinine may increase vitamin K requirements; antacids may decrease absorption of vitamin K, and vitamin K may decrease the blood thinning effects of several herbs including alfalfa, American ginseng, anise, celery, chamomile, horse chestnut and red clover.

Vitamin E is a powerful, fat-soluble antioxidant that helps protect cell membranes against damage caused by free radicals and prevents the oxidation of LDL cholesterol. The term vitamin E encompasses a group of eight compounds, called tocopherols and tocotrienols, that comprise the vitamin complex as it is found in nature.

Why is vitamin E necessary?

Knowing the facts about vitamin E is important. Vitamin E is necessary for structural and functional maintenance of skeletal, cardiac, and smooth muscle. It also assists in the formation of red blood cells and helps to maintain stores of vitamins A and K, iron, and selenium. It may have a positive effect on immune health, protect against the oxidative damage that can lead to heart disease, have preventive effects against cancer, help relieve symptoms of Alzheimer’s disease, and may help prevent some diabetes-related damage, particularly to the eyes.

What are the signs of a deficiency?

Vitamin E deficiency is rare in humans. People who cannot absorb dietary fat or who have rare disorders of fat metabolism cannot absorb vitamin E. Premature or very low birth weight infants, and individuals with rare genetic abnormalities in the alpha-tocopherol transfer protein may also be at risk. Symptoms include greasy stools, chronic diarrhea and an inability to secrete bile.

How much, and what kind, does an adult need?

According to the National Institutes of Health (NIH), the U.S. Recommended Daily Allowance (RDA) for adults older than 14-years is 15 mg (or 22.5 IU); pregnant women of any age should get 15 mg (or 22.5 IU); and breastfeeding women of any age should take 19 mg (or 28.5 IU). Recommendation is supplementing with vitamin E that provides a minimum daily dose of 80 mg of the whole complex, including mixed tocopherols and mixed tocotrienols. It should provide at least 10 mg of tocotrienols. If you can’t find that, look for a product with mixed natural tocopherols (400 to 800 IU daily). Avoid dl-alpha-tocopherol, the synthetic form.

How do you get enough vitamin E from foods?

Good food sources of vitamin E include vegetable oils, avocados, spinach, sunflower seeds, wheat germ, nuts, and whole grains.

Are there any risks associated with too much vitamin E?

Except for an anticoagulant effect, vitamin E has no known toxicity or side effects. Vitamin E in very high doses may interfere with the body’s ability to clot blood, posing a risk to people already taking prescribed blood thinners.

Are there any other special considerations?

Because vitamin E is fat-soluble, it’s best absorbed when taken with a meal containing some fat.
Vitamin E loses its potency when exposed to air, heat, and light, so supplements should be stored in a dark, cool place.
People who are taking anticoagulants (blood thinners or aspirin) should take vitamin E supplements only under physician supervision.
If you are taking statins, do not exceed 800 IU of vitamin E because it can dramatically reduce the benefits of some cholesterol drugs.
Adverse effects may also occur when taking vitamin E and chemotherapy drugs, or mineral oil.
Vitamin E absorption may be altered when taking Cholestyramine, Colestipol, Olestra, Orlistat, Sucralfate, and high-fat foods.
Levels of vitamin E may be affected by seizure medications, zinc and fish oils.
High doses of vitamin E may increase the body’s vitamin K requirement, and increased intake of omega-6 fatty acids may increase vitamin E requirements.

What is vitamin B2?

Vitamin B2, also called riboflavin, is a water-soluble vitamin present in most animal and plant tissues. It is one of the essential B vitamins, known to help support adrenal function, help calm and maintain a healthy nervous system, and facilitate key metabolic processes, including helping to turn food into energy.

Why is vitamin B2 necessary?

Riboflavin is involved in vital metabolic processes in the body, and is necessary for energy production and normal cell function and growth. It is also crucial in helping other B vitamins undergo the chemical changes that make them useful. Emerging research shows that riboflavin can act as an antioxidant, potentially helping to prevent cancer and prohibit cholesterol buildup by controlling the proliferation of harmful molecules known as free radicals. Common diseases and illnesses that may be prevented or alleviated via riboflavin supplementation include neonatal jaundice, anemia, anorexia/bulimia, cataracts, cognitive function (thinking and memory), depression, and migraines.

What are the signs of a deficiency?

Riboflavin deficiency (called ariboflavinosis) can appear at intakes of less than 0.5-0.6 mg/day. Too little riboflavin can cause weakness, throat swelling/soreness, a swollen tongue, skin cracking (including cracked corners of the mouth), dermatitis, and anemia. Riboflavin deficiency can also affect vision, including blurred vision and itching, watering, sore, or bloodshot eyes, as well eyes becoming light-sensitive and easily fatigued. Particular groups may be especially susceptible to riboflavin deficiency, including the elderly, the chronically ill and alcoholics. Women who take birth control pills may also benefit from supplementation – the body’s ability to absorb riboflavin is reduced when taking birth control pills.

How much, and what kind, does an adult need?

According to the National Institutes of Health (NIH), the Recommended Dietary Allowance (RDA) for is 1.0 mg for female adolescents between the ages of 14-18 years; 1.3 mg for male adolescents 14-18 years of age; 1.1 mg for female adults older than 18 years; and 1.3 mg for male adults older than 18 years. Pregnant women are recommended to take 1.4 mg, and women who are breast feeding should take 1.6 mg. People who are at a higher risk for riboflavin deficiency (see above) should talk with a physician for adequate dosages. Recommendation is 50 mg as part of a B-50 complex in a daily multivitamin.

How do you get enough vitamin B2 from foods?

Healthy individuals who eat a balanced diet may not need to supplement with riboflavin. Dietary sources of riboflavin include: dairy products (such as milk, cheese and yogurt), eggs, enriched or fortified cereals and grains, meats, liver, dark greens (such as asparagus, broccoli, spinach and turnip greens), fish, poultry, and buckwheat. Keep in mind that riboflavin is easily destroyed by exposure to light, so buy milk and yogurt in paper cartons or containers.

Are there any risks associated with too much vitamin B2?

Excess riboflavin is excreted through the urine (often temporarily causing urine to turn a bright yellow color several hours after taking it), so there is no common risk for an overdose. However, extremely high doses may result in an increased risk of kidney stones. Sensitivity to light, itching, numbness, and burning/prickling sensations may also occur at high dosages. Allergy and anaphylaxis (severe, whole-body allergic reaction) have also been reported, though rarely.

Vitamin B9, more commonly known as folate or folic acid, is a water-soluble vitamin that is part of the B vitamin family. B vitamins help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes. Folate occurs naturally in foods, while folic acid is the synthetic form of folate.

Why is vitamin B9 necessary?

Vitamin B9 is essential for human growth and development, encourages normal nerve and proper brain functioning, and may help reduce blood-levels of the amino acid homocysteine (elevated homocysteine levels have been implicated in increased risk of heart disease and stroke). Folic acid may also help protect against cancers of the lung, colon, and cervix, and may help slow memory decline associated with aging. Pregnant women have an increased need for folic acid: it supports the growth of the placenta and fetus, and helps to prevent several types of birth defects, especially those of the brain and spine. Pregnant women and women of child-bearing age should take extra caution to get enough folic acid (see below for recommended amounts).

What are the signs of a deficiency?

Deficiency has been linked to birth defects, low birth weight, pregnancy loss, depression, memory loss, and cervical dysplasia. Alcoholics, pregnant women, and people living in institutional settings are at a higher risk of vitamin B9 deficiency.

How much, and what kind, does an adult need?

The daily U.S. Recommended Dietary Allowance (RDA) is 400 micrograms for adults. Recommendation is 400 mcg per day as part of a B-Complex supplement that contains a full spectrum of B vitamins, including biotin, thiamine, B12, riboflavin and niacin.He recommends that women who are pregnant or nursing discuss their vitamin B9 dosage with their obstetrician/gynecologist.

How do you get enough vitamin B9 from foods?

Spinach, green vegetables and beans are good sources, as are fortified products such as orange juice, baked goods, and cereals. Other natural sources of folate include asparagus, bananas, melons, lemons, legumes, yeast, and mushrooms.

Are there any risks associated with too much vitamin B9?

Folic acid has few side effects, even when taken in high amounts. Although the folic acid itself is not a problem, supplemental folic acid can mask symptoms of pernicious anemia, a potentially fatal disease which is caused by a deficiency of vitamin B12. Very high doses (above 15,000 mcg) can cause stomach problems, sleep disturbances, skin reactions, and seizures.

Are there any other special considerations?

The absorption of supplemental folic acid is reduced slightly when taken with food. Folic acid absorption or depletion may occur in those who use alcohol excessively, who use large amounts of antacids, are prescribed antibiotics, who take aspirin chronically and in large doses, or who take oral contraceptives. In addition, folic acid, when taken along with vitamin B12, may increase the risk of masking an underlying vitamin B12 deficiency. Caution is advised when taking both of these vitamins together.

What is vitamin C?

Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.

Why is vitamin C necessary?

Many do not know all of the facts on vitamin C, which helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals, and helping neutralize the effects of nitrites (preservatives found in some packaged foods that may cause cancer). Supplemental vitamin C may also lessen the duration and symptoms of a common cold; help delay or prevent cataracts; and support healthy immune function.

What are the signs of a deficiency?

The facts on vitamin C tell us that deficiency symptoms include fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Prolonged deficiency can cause scurvy, a rare but potentially severe illness.

How much, and what kind, does an adult need?

According to the National Institutes of Health (NIH), the recommended daily intake for adults is 90 mg per day for men and 75mg for women (85 mg during pregnancy, 120 mg while breastfeeding). Smokers may benefit from a higher intake.  Recommendation is to take 250 mg of vitamin C each day, or higher doses – greater than 1,000 mg per day – for additional protection against the oxidative effects of air pollution and smoke.

How do you get enough vitamin C from foods?

Vitamin C is easy to get through foods, as many fruits (especially citrus) and vegetables contain vitamin C. Good sources include: Apples, asparagus, berries, broccoli, cabbage, melon (cantaloupe, honeydew, watermelon), cauliflower, citrus fruits (lemons, oranges), kiwi, fortified foods (breads, grains, cereal), dark leafy greens (kale, spinach), peppers (especially red bell peppers,which have among the highest per-serving vitamin C content), potatoes, and tomatoes.

Are there any risks associated with too much vitamin C?

When obtained from food sources and supplements in the recommended dosages, vitamin C is generally regarded as safe. Side effects are rarely reported, but include nausea, vomiting, heartburn, abdominal cramps, and headache. High doses of vitamin C (greater than 2,000 mg/day) may contribute to the formation of kidney stones, as well as cause severe diarrhea, nausea, and gastritis.

Are there any other special considerations?

Adverse affects may occur between vitamin C and acetaminophen, antacids that contain aluminum, aspirin, and Warfarin. Nicotine products, oral contraceptives/estrogens, tetracyclines and barbiturates may decrease the effects of vitamin C.

Facts on vitamin C show that it may increase absorption of iron and lutein, and some evidence suggests that large doses of supplemental vitamin C may interfere with the absorption and metabolism of vitamin B12 found in food.

What is vitamin B7?

Vitamin B7, more commonly known as biotin, is a water-soluble nutrient that is part of the B vitamin family. B vitamins help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes. Biotin is essential for the metabolism of carbohydrate and fat.

Why is vitamin B7 necessary?

Biotin has vital metabolic functions. Without biotin as a co-factor, many enzymes do not work properly, and serious complications can occur, including varied diseases of the skin, intestinal tract, and nervous system. Biotin can help address high blood glucose levels in people with type 2 diabetes, and may be helpful in maintaining healthy hair and nails, decreasing insulin resistance and improving glucose tolerance, and possibly preventing birth defects. It plays a role in energy metabolism, and has been used to treat alopecia, cancer, Crohn’s disease, hair loss, Parkinson’s disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal candidiasis.

What are the signs of a deficiency?

Biotin deficiency is rare. Daily requirements are relatively small, food sources of biotin are abundant, and the body efficiently recycles much of the biotin it has already used. However, long-term use of certain anti-seizure medications, prolonged oral antibiotic use, intestinal malabsorption, intravenous feeding, and eating raw egg whites on a regular basis can lead to biotin deficiency. Symptoms of biotin deficiency include seborrheic dermatitis, dry skin, brittle hair/hair loss, fatigue, intestinal tract issues, muscle pains, and nervous system issues.

How much, and what kind, does an adult need?

The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily adequate intake (AI) of 30 mcg in adults 19 years and older. The recommended daily AI for pregnant women is 30 mcg, and 35 mcg for breastfeeding women. Dr. Weil recommends 50 mcg, as part of a B-complex that contains a full spectrum of B vitamins, including thiamine, B12, riboflavin and niacin.

How do you get enough vitamin B7 from foods?

Most healthy individuals who are not pregnant get adequate amounts of biotin through the diet. Foods rich in biotin include organ meats, barley, brewer’s yeast, fortified cereals, corn, egg yolks, milk, royal jelly, soy, and wheat bran. Avocado, bread, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, pork, potatoes, and spinach also provide biotin.

Are there any risks associated with too much vitamin B7?

No toxicity has been reported with biotin intake.

Are there any other special considerations?

Vitamin B7 levels may be affected when taking anti-seizure medications; broad-spectrum oral antibiotics can disrupt the normal intestinal bacteria which make biotin; Isotretinoin (Accutane) may reduce the activity of biotinidase, an enzyme that processes biotin. High doses of pantothenic acid can also lower levels of biotin in the body.

What is vitamin B3?

Vitamin B3, also known as niacin, is actually made up of niacin (nicotinic acid) and niacinamide. It is a water-soluble nutrient that is part of the B vitamin family. B vitamins help to support adrenal function, to calm and maintain a healthy nervous system, and are necessary for key metabolic processes. Niacin is essential for the metabolism of carbohydrates and fats.

Why is vitamin B3 necessary?

Niacin’s reduces the risk of heart disease and lowers harmful cholesterol while raising good cholesterol. Niacin may also reduce the incidence of asthma-induced wheezing, and may be helpful in treating or preventing atherosclerosis, second heart attacks, Alzheimer’s disease and osteoarthritis.

What are the signs of a deficiency?

Pellagra is a nutritional disease that develops due to insufficient dietary amounts of vitamin B3. Symptoms of pellagra include skin disease, diarrhea, dementia and depression.

How much, and what kind, does an adult need?

According to the National Institutes of Health (NIH), the U.S. Recommended Daily Allowance (RDA) for adults is between 16 and 18 mg daily, with a maximum intake of 35 mg daily. It is recommended that pregnant or breastfeeding women avoid supplemental niacin. Recommendations are to take 50 mg of B3 as niacinamide as part of a B-complex that contains a full spectrum of B vitamins, including thiamine, B12 and riboflavin.

Vitamin B3 foods:

Salmon and tuna, eggs, leafy vegetables, broccoli, tomatoes, carrots, sweet potatoes, avocados, nuts, whole grains, legumes and mushrooms are good dietary sources.

Too much vitamin B3?

It is difficult to get too much niacin from food sources, but you can get too much niacin when supplementing. Reactions range from flushing, itching, nervousness and headaches to intestinal cramps, nausea, and diarrhea. High doses of niacin can cause liver toxicity; doses in excess of 3 grams a day should be used only under careful medical supervision (for example, in the treatment of high cholesterol). Gout, abnormal heart rhythms and worsening of stomach ulcers have also been reported with very high doses of supplemental vitamin B3.