Vitamin B3 (Niacin)
Functions:   Health of all cells, essential for digestion (works with enzymes); needed for healthy skin; nerves and sex hormones; cleans out toxins; helps circulation; helpful in allergies and sugar and alcohol cravings
Causes of Deficiency:
Deficiency Signs and Symptoms:
Wholegrains, lean meat, liver, poultry, fish, nuts, pulses
Dirty colon, disorders of liver and colon, alcoholism, stress, lack of
Dry lips, fissured tongue, wind, Irritable Bowel Syndrome, anxiety, depression, high blood cholesterol, hardening of the arteries, skin sensitive to sunlight or friction. Severe deficiency: pellagra (rough skin)
Note: This is a very useful supplement for people who are always cold, for chilblains, and as a tranquillizer. There is often a harmless skin prickling or flush after taking it. This does not last long and is good for the circulation. The synthetic vitamin B3 (nicotinamide) does not have this effect; it is also less sedating, and because of this might be more helpful if you are depressed.
Vitamin B4 (Choline)
Causes of Deficiency:
Health of nerves is the main effect; one of the most important messengers in the brain; also necessary for vitamin B4 to work; helps in the breakdown of fat
Egg yolk, liver, brewer’s yeast, wholegrains, lethicin (which has no tranquillizing effect because it contains phosphorus which is a stimulant)
Poor diet
Deficiency Signs and Symptoms: Dizziness, visual problems, nervousness.
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