Niacin, or vitamin B3, is a vital nutrient with many health benefits.

Niacin, or vitamin B3, is a vital nutrient with many health benefits.

Niacin, or vitamin B3, is one of the many B-vitamins your body requires to remain healthy and functioning properly. It has many different benefits, so if you’re not already supplementing your diet with this vitamin, you should consider doing so now. In this article, we take an in-depth look at all the health benefits of niacin (or vitamin b3). We also explore ways to add niacin to your diet naturally and through supplementation.

What is niacin?

It's the one we don't often hear about but it has a huge impact on our health and well-being. Niacin, also called vitamin B3 and nicotinic acid (NA), is an essential nutrient required by the body to form coenzyme nicotinamide adenine dinucleotide (CoQ10). It's found in meat, fish, eggs, green vegetables and some plant foods as well as supplement form. The recommended daily intake of niacin for adults is 14 milligrams (mg) or 18 mg if pregnant. The side effects of too much niacin include upset stomach, skin rash, headaches and flushing of the skin. Foods containing high levels of niacin can sometimes lead to hypernicotinemia which could be harmful to your liver. Niacin supplements are a safe way to ensure you get enough of this important nutrient into your diet and can help with issues such as depression, diabetes and heart disease. Supplementation is especially important if you have poor dietary habits or a digestive condition that prevents absorption of nutrients. For example, people who have peptic ulcers may need more niacin because they're unable to absorb it through their digestive tract due to inflammation and irritation. If taken at appropriate doses, over time they can make positive changes to your lipid profile (elevating HDL cholesterol and lowering triglycerides), improve insulin sensitivity, lower blood sugar levels and reduce atherosclerosis risk factors like cholesterol levels.

Health benefits of niacin

- Niacin can help reduce the risk of heart disease by lowering cholesterol levels and improving blood flow. 

- It may also help prevent liver damage and may be used to treat skin conditions such as acne, dandruff, seborrhea and rosacea. 

- You can even use niacin supplements to improve mood! Studies have shown that people taking niacin supplements experience less depression than people not taking them. The studies aren't conclusive yet, but if you're interested in improving your mood, you might want to give this supplement a try.

- If you are suffering from low-level anxiety or low self-esteem, it's possible that niacin could be helpful in reducing symptoms of these disorders. 

- For some people with Parkinson's Disease or Alzheimer's Disease, niacin supplements may slow down the progress of these diseases. - Some research has found that niacin can be an effective treatment for schizophrenia and other psychiatric disorders, although more research needs to be done before any conclusions are drawn. 

- Despite all its benefits, however, there are potential side effects associated with taking large doses of niacin.

Deficiency symptoms

A deficiency in niacin can lead to symptoms such as fatigue, dizziness, and mental confusion. Deficiencies can also lead to more severe symptoms such as pellagra and dementia-like symptoms in the elderly. If you are experiencing any of these symptoms, talk to your doctor about getting tested for niacin deficiency. 

Maintaining adequate levels of this nutrient can help prevent the aforementioned problems. To do so, you should include foods rich in niacin into your diet, including peanuts and other nuts, chicken breast, beef liver, spinach leaves and salmon. There are also dietary supplements that provide niacin as well. Talk to your doctor before beginning any new supplement regimen, however. Niacin supplementation has been linked to liver toxicity in some people. Additionally, because it causes a flush on contact with skin and mucous membranes, caution should be taken when driving or operating machinery after taking it.

Good food sources of niacin

Niacin (or vitamin B3) is found in meat and other animal products as well as in plant foods such as beans and cereal grains. Whole-wheat flour, for example, contains about 4 milligrams of niacin per 100 grams of flour. Other good sources include eggs, green peas and most types of nuts. Vegans should ensure they have a variety of vitamin B3 sources because it’s not available from plant-based food alone. The recommended daily intake of niacin for adult males ranges from 16 to 18 mg, while adult females need 14 mg daily. For the elderly, pregnant women, people with diabetes, alcoholics or those who are exposed to environmental pollutants like cigarette smoke, the recommend intake may be increased. 

Some signs that you might be deficient in niacin are: fatigue, muscle weakness and soreness; impaired mental function; irritability; dandruff and acne; brittle nails; tingling sensations in fingers and toes; decreased appetite.

Recommended intake

The recommended intake for niacin (vitamin b3) varies depending on age and gender. Niacin deficiency can lead to a variety of unpleasant side effects including dry skin, hair loss and cracked lips, stomach pain and diarrhea, osteoporosis and anemia. In fact, most people get enough niacin in their diets. Supplementation is not necessary unless you're deficient in the vitamin or taking medications that interfere with its absorption . When it comes to supplements, there are two forms: nicotinamide (a water-soluble form) and nicotinic acid (a fat-soluble form). Nicotinic acid is more potent but also more likely to cause adverse reactions such as upset stomach and flushing; nicotinamide has fewer side effects.