B-3 Niacin
Summary
B-3 Niacin: [DV ~ 36mg] {Half Life = 30 Minutes} Aids the conversion of food into energy. Increases longevity and mitochondrial. Helps the body to use proteins and fats, and keep the skin, hair, and nervous system healthy. Aid and maintains proper vascular functioning, prevents vascular inflammation, arteriosclerosis, and thrombosis. Helps produce good cholesterol and reduce bad cholesterol.
Excessive alcohol intake reduces B-3 stores.
B-3 Niacin can be harmful in excessive amounts [>500mg/day] Avoid synthetic versions such as ‘Nicotinic acid’, which contains tar, ammonia and formaldehyde.
B-3 Niacin, also known as vitamin B3 or nicotinic acids. It is a water-soluble vitamin and one of the eight B vitamins. Niacin is crucial for converting food into energy and maintaining the health of the skin, nerves, and digestive system.
Functions and Benefits
Energy Production: Niacin is a key component of NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), coenzymes that are vital in metabolic processes. These coenzymes are involved in the oxidation-reduction reactions that help convert carbohydrates, fats, and proteins into energy.
DNA Repair and Synthesis: Niacin plays a role in DNA repair and the synthesis of steroid hormones in the adrenal gland.
Cholesterol Management: Niacin is known to help improve cholesterol levels. It can increase high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and triglycerides.
Skin Health: Niacin helps maintain healthy skin by supporting the integrity of the skin barrier and aiding in the repair of damaged skin.
Nervous System Support: Niacin contributes to the proper functioning of the nervous system by supporting the health of nerve cells.
Sources of Niacin
Niacin can be obtained from various dietary sources, including:
Animal Sources: Meat (especially liver), poultry, fish
Plant Sources: Whole grains, legumes, nuts, seeds
Fortified Foods: Many cereals and bread are fortified with niacin
Synthesized from Tryptophan: The amino acid tryptophan, found in protein-rich foods, can be converted to niacin in the body.
Recommended Intake
The recommended dietary allowance (RDA) for niacin varies by age, gender, and life stage. Generally, adult men need about 16 milligrams (mg) per day, while adult women require about 14 mg per day. Pregnant and breastfeeding women may require slightly more.
Deficiency and Toxicity
Deficiency
Niacin deficiency can lead to a condition called pellagra, which is characterized by the "three Ds": dermatitis, diarrhea, and dementia. If left untreated, pellagra can be fatal. Symptoms include rough, scaly skin, redness, swelling, vomiting, diarrhea, and neurological issues.
Toxicity
While niacin is generally safe, high doses (above 35 mg/day) can cause side effects such as flushing, itching, nausea, and liver damage. Niacin supplements should be taken with caution, especially at high doses, and under medical supervision.
Supplements
Niacin supplements are available in several forms, including nicotinic acid, niacinamide (nicotinamide), and inositol hexanicotinate. Each form has different uses and effects on the body. For example, niacinamide does not cause flushing and is often used in skincare products.
Niacin is a vital nutrient that supports numerous bodily functions, from energy metabolism to skin health. A balanced diet typically provides adequate niacin, but supplements can be used to address specific health needs under the guidance of a healthcare professional. Awareness of niacin's benefits and potential risks ensures its optimal use for maintaining health and preventing disease.
High B-3 Foods (from highest to lowest)
Nutritional Yeast [Non-Fortified] (200mg)
Anchovies (14mg)
Tuna (13.3mg)
Salmon [Wild Caught] (10.1mg)
Peanuts (10mg)
Chicken [Pasture Raised] (9.5mg)
Venison (7.4mg)
Turkey (6.5mg)
Pistachios (5.7mg)
Brown Rice (5.2mg)
Ground Beef [Grass Fed] (4.5mg)
Pork (4.4mg)
Pecans (3.6mg)
Almonds (3.6mg)
Mushrooms (3.2mg)
Avocado (2.5mg)
Macadamias (2.5mg)
Sourdough Bread (2.4mg)
Wholegrain Pasta (2mg)
Cashews (1.8mg)
Pistachios (1.3mg)
Potatoes (1mg)
References
Clt, E. J. M. R. (2023, March 23). 16 Foods that are high in niacin (Vitamin B3). Healthline. https://www.healthline.com/nutrition/foods-high-in-niacin
Niacin – vitamin B3. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/niacin-vitamin-b3/
Niacin (Vitamin B3). (2024, May 22). WebMD. https://www.webmd.com/diet/supplement-guide-niacin
Patel, K. (2024, May 8). Niacin (Vitamin B3). Examine. https://examine.com/supplements/vitamin-b3/
Vitamin B3 (Niacin). (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/vitamin-b3-niacin