Niacin and copper

Niacin

This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.

A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.

Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.

Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)

Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.

Copper

Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.

A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.

The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)

Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.